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Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation (Rowing for 3x rounds):
45s on/15s off

Strength:
-Back Squat: 3 sets, 4 reps each (don’t exceed more than 80% of max)
-Snatch pull: 2 sets, 2 reps each (working technique. Make weight appropriate)
-Snatch 5 sets, 2 reps each (60%, 65%, 70%, 75%, 85% of 1 rep max)

Gymnastics Conditioning: (ok to kipp)
21 HSPU
Rest 1:00
18 HSPU
Rest :45
15 HSPU
Rest :30
12 HSPU
Rest :15 rest
12 HSPU

Cool down (Optional)
-2mins each: banded shoulder distraction, couch stretch, pigeon pose,
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
– 6 rounds conducted at 75-85% of ME (increase speed as time gets shorter)
run 6min/1min rest, 5min/1min rest, 4min/1min rest, 3min/1min rest, 2min/1min rest, 1min

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