Warm-up: Group Dynamic
- Plank – Shoulder Tap tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row/Bike/Runner/Ski
- 3 Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP Repeats
AMRAP x 8 Minutes
- 3 Wall Walks
- 6 Power Snatches (115/85)
- 36 Double Unders
-Rest :90s-
AMRAP x 6 Minutes
- 2 Wall Walks
- 4 Power Snatches (135/95)
- 24 Double Unders
-Rest :90s-
AMRAP x 4 Minutes
- 1 Wall Walk
- 2 Power Snatches (155/105)
- 12 Double Unders
*CRX: Handstand Walk 5ft sections (15 ft, 10 ft, 5 ft)
*Wall Walk Scaling Options:
- Scale Reps OR Distance
- Plyo Box Wall Walks (6 – 4 – 2 Reps)
*3 Scores:
- Rounds + Reps for each AMRAP
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Cardio Option: AMRAP Repeats
AMRAP x 8 Minutes
- 3 Wall Walks
- 12 Alt DB Snatches (50/35)
- 36 Double Unders
-Rest :90s-
AMRAP x 6 Minutes
- 2 Wall Walks
- 8 Alt DB Snatches (50/35)
- 24 Double Unders
-Rest :90s-
AMRAP x 4 Minutes
- 1 Wall Walk
- 4 Alt DB Snatches (50/35)
- 12 Double Unders
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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