November 23rd

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Snatch - EMOM 10

Snatch

*Build across sets

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Black Heart

AMRAP 20

3 Cleans #155/105

12 Box Jumps 24"/20"

15 Pushups

400m Run

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Cool Down

400m-600m Easy Walk (minimum)

Foot elevated Hip Opener 1min/side

Seated Pike Stretch 1-2 mins

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Accessory

4 Sets

15-20 Banded Pull Aparts

10-12 DB Lateral Raises

*Rest 60sec between sets