December 27th

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Warm Up

Dynamic Warm Up

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Clean Complex

Every 2:00 x 7

Perform the following complex:

Deadlift

Clean

Front Squat

Jerk

*Build across sets

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Gassed

5 Total Sets

In a 3:00 window

Perform 2 Rounds of:

7 Toes to Bar

6 Dumbbell Push Press #50/35

5 DB Box Step Overs #50/35

In the time remaining:

Max Cals on Bike

*Rest 1 Minute Between Sets.

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Cool Down

Bike/Row/Walk at an easy pace for 5-8 minutes minimum

Child's Pose on bench/box 1-2mins

Standing Split Stretch 1 mins

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Accessory

3-4 Sets

100m Mixed Rack Suitcase Carry (Switch at 50m)

15-20 Hollow Rocks

*Rest 1 minute.