January 4th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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EMOM 10

Snatch Balance + Overhead Squat

*Build across sets

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Aiga

10 Rounds

1:00 Work

1:00 of Rest

30 Double Unders

5 Burpee over bar

Max reps of X in remaining time

#135/95

X= Front Squats

X= Thrusters

X= Deadlifts

X= Power Cleans

X= Shoulder to Overhead (S2OH)

*Change X every round, keep the same order listed above.

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Cool Down

400-800m Walk

Standing Calf Stretch 1-2mins/side

Standing Straddle Stretch 1-2mins/side

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Accessory

Week 3 of 4 Gymnastics Skills

EMOM 10

Toes to bar (50-55% of 1RM)