October 29th

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Warm Up

WARM UP VIDEO

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Clean Complex

Power Clean

6x2

Rest as needed between sets.

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Mixer

AMRAP 16

6 DB Power Cleans (Athlete's Choice)

8 Renegade Rows 4/4 (Athlete's Choice)

100m Mixed Rack Suitcase Carry (switch @50m)

200m Run

Mixer.

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Cool Down

5-7 min (minimum) walk @ an easy pace.

Seated Pike Stretch 1 min

Standing Calf Stretch 1min/side

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Accessory

3-4 Sets

6-8 Single Arm Z-Press

8-12 Single Leg Glute Bridges

3 High Box Jumps (Athlete's choice on height)

*Rest :60sec between sets.