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Prep
Ankle/ Calf Mobility
Row 1000m
Dynamic Shoulder openers
3 Position Snatch 5x
Strength
Weighted pull ups/ Strict/ Negatives
3-5 EMOM for 10 Min
Conditioning
Partner WOD
a)1 Min Max Stationary Lunges in the front rack position 65/95
b) Max KBS 35/50
c) Max Muscle ups/ Ring Dips
d) Max Double unders
e) Max Pistols
* One partner does one min max reps while the other rests, partner B tries to match partner A. The partner with lowest reps has to complete enough burpees to match the score. Record how many burpees you had to do!
Recovery
Pigeon stretch with band
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