Warm-up:
Hinshaw
Lower body lift prep
Mobility
Lift:
Snatch or Overhead Squat
Use 75% of your 1RM as your 1RM number for calculation purposes
10 min EMOM 4 @ 60%
WORK:
30 mins at a moderate pace (135-165 BPM)
Run Row Skip Airdyne
Any combination of all movements but must be continuous
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