Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP Repeats
AMRAP x 7 Minutes
-Then, in remaining time AMRAP of:
- 6 Power Snatches (95/65)
- 6 Strict Handstand Push Ups
-Rest :90s-
AMRAP x 7 Minutes
-Then, in remaining time AMRAP of:
- 5 Power Snatches (105/75)
- 5 Strict Handstand Push Ups
-Rest :90s-
AMRAP x 7 Minutes
-Then, in remaining time AMRAP of:
- 4 Power Snatches (115/85)
- 4 Strict Handstand Push Ups
*3 Scores:
- Total rounds + reps completed for each AMRAP
*Handstand Push Up Scaling Options:
- Scale Reps OR Distance with ab-mats (NO KIPPING)
- Plyo Box HSPU (same reps)
- DB Strict Press (same reps but per side)
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Cardio Option: AMRAP Repeats
AMRAP x 7 Minutes
-Then, in remaining time AMRAP of:
- 12 Alt DB Snatches (50/35)
- 6 Strict Handstand Push Ups
-Rest :90s-
AMRAP x 7 Minutes
-Then, in remaining time AMRAP of:
- 10 Alt DB Snatches (50/35)
- 5 Strict Handstand Push Ups
-Rest :90s-
AMRAP x 7 Minutes
-Then, in remaining time AMRAP of:
- 8 Alt DB Snatches (50/35)
- 4 Strict Handstand Push Ups
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Core: 4 Rounds
- 20 Alt Single Leg V-Ups
- 40 Flutter Kicks
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