December 21st

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Snatch Complex

7 Sets

Power Snatch + 2 Overhead Squats

Rest :90sec between sets

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You vs You

AMRAP 2 (5 Total Sets)

5 Power Snatch #95/65

7 Toes To Bar

9 Burpee Over Bar

Rest 1:00 Between Sets

*Start back at the top (Power Snatch) after each rest period.

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Cool Down

5-10 min easy walk

Seal Pose to down dog 1min

Childs pose on box/bench 1min

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Accessory

Toes to Bar Skills (Week 1 of 4)

5 Sets

5 Kip Swings

Rest as needed

5 Kip Swing and bring knees to waist/chest

Rest as needed

5 Toes to Bar