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Dec 4

Good Monday evening Root Down…

REMINDER: Fees for December are due this week. Thank you!

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Warmup

- PVC Clean Grip Open Hip Shrug

- PVC Around the World

- 10 Push Ups

- 10 Barbell Power Cleans

- Racked Barbell Front Rack stretch

Strength

Power Clean

1-1-1-1-1*

*Work to 105% current 1RM in final set.

MetCon

For Time

- 40 Power Cleans (115/85)**

**Every minute, put down bar and perform 3 burpees.

Score will be heaviest Power Clean and total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Banded Front Rack/Shoulder Distraction (1:00 each side)

- Banded Lat Stretch (Bowler’s pose)

- Lacrosse Ball Trap Smash

Marla Thompson

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