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03.11.2020

WARM-UP

1) Accumulate 30 calories on all 3 machines

2) Clean Footwork

3) Clean PVC Pipe Pull Practice

4) Clean Bar Warm-Up

STRENGTH: Clean Segment Deadlift w/Jump at Hip + Hip Clean + Hang Clean (AK) + Power Clean (1+1+1+1) X3 reps, 4-6 sets

ACTIVE MOBILITY

1) Lat Smash & Rear Delt Tack & Floss

2) Front Rack Stretch

3) Lat Stretch

4) High Glute Smash & Couch Stretch

WOD: Perform the following for time with a partner (both partners must complete both parts before moving on):

Partner A: 30 Calories Row, Partner B: Clusters, ME reps (95/65)

Partner A: 20 Calories Ski, Partner B: Clusters, ME reps

Partner A: 10 Calories Bike, Partner B: Clusters, ME reps

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Get-Ups, 10 reps x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility