January 17th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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EMOM 10

Snatch High Pull + Power Snatch

*Build across sets

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Shogun

Tabata 1

DB Deadlift

Burpee over Dumbbells

Rest 1:00

Then Repeat

*Loading is Athlete’s Choice

Rest 2:00 Between Tabata 1&2

Tabata 2

DB Thruster

Sit-Up

Rest 1:00

Then Repeat

*Loading is Athlete’s Choice

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Cool Down

Bike/Row/Walk at an easy pace for 5-7mins

Pigeon Pose 1min/side

Seated Pike Stretch 1-2mins

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Accessory

4 Sets

8-12/side Single Arm Upright Row

8-12 Weighted Prone T's

*Rest 60-90sec between sets.