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Warm-up

30 Wall Angels in deep squat
30 Ring Rows
30 Pass Throughs
15 Dynamic leg Swings each leg
50m High Knees

Mobility

Hip Distraction
T-Spine Smash: Overhead Ext. Bias (p.238)

Weightlifting

Power Snatch

Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Partner:
Lateral Neck Stretch
Rotating Neck Stretch
Behind the back Chest Stretch
Lying Leg Cross-Over Stretch
Lying Cross-Over Knee Pull-Down Stretch
Straddle Stretch