Castaway

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LAST WEEK OF THE OPEN!!!

Dynamic warm up. 
Group warm up 
Burgener warm up. 
SKILL
Hang power snatch
Hang squat snatch
2-2-2-2
Deadlift protocol 
3 sets. 2-3 reps of Half range (top of knee)
Immediately followed by
5 box jumps
Then
3-3-3. Full range deadlifts
4 rounds For time 
25 abmat sit ups
25 push ups
MAD MOBI
Corner stretch
Press ups
Shoulder band stretch
Hamstring up n over

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