December 17th

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Warm Up

WARM UP VIDEO

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EMOM 10

Power Clean and Jerk

*Build across sets.

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Cruise Ship

AMRAP 17

7 Hang Power Cleans #115/75

9 Box Jumps 24/20

11 Pull-ups

13/10 Cal Assault Bike/Echo Bike (1 min of cardio)

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Cool Down

Bike/Row/Walk Easy for 7-10 mins

Supine Glute Stretch 1-2min/side

Standing Calf Stretch 1-2min/side

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Accessory

Toes to Bar Skills (Week 1 of 4)

EMOM 10

6-12 Toes to Bar