December 6th

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Warm Up

Dynamic Warm Up

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EMOM 10

Hang Power Clean and Jerk

*1sec pause in the dip portion of the jerk.

*Build across sets.

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Antifreeze

2 Rounds

Tabata 1

Single Arm Devils Press #40/30

Goblet Curtsy Lunge

Tabata 2

DB Snatch #50/35

Pushups

Tabata 3

Wall Sits (Goblet) #50/35

Banded Pull Aparts

*1:00 Rest between each tabata.

*Max reps in :20sec.

Antifreeze.

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Cool Down

7-10 minute easy Walk/Bike/Row

Pigeon Pose 1min/side

Alternating Quad Stretch 1min

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Accessory

4 Sets

4-6 Chin Ups (weighted)

4-6/side Bird Dogs

*Rest 60-90sec between sets.