November 27th

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Warm Up

Dynamic Warm Up

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EMOM 10

Snatch Balance

*Build across sets.

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Power Hour

5 Rounds Total

Perform 1 Round every 4:00 minutes

3 Power Cleans #135/105

6 Burpees

9 Russian KB Swings #70/53

250m/200m Row

CAP 2:00 / Round

*Work 2:00, Rest 2:00.

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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

3-4 Sets

6-8 Pull Ups

8-12/side Side Plank

8-12/side Bird Dogs

*Rest 60sec between sets.