Touch n Go Clean and Jerks

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dynamic movement prep

Group warm up

Banded shoulder warm up

2 rounds for warm up
10 steps lunges
10 dive bomber push ups

50 heavy Russian swings

Touch n go clean and jerks
7- 5-3-3

Wod
3 rounds for time of
Row 500 meters
12 power clean and jerks  95/65
50 double unders

Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension

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