Warm-up: Group Dynamic
- 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: 3 Rounds (10 min cap)
- 250 Meter Row OR 600 Meter Bike
- 3 Hang Power Snatches (ascending weights)
- 10 Double Unders or 20 Singles
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Workout: For Time
3 Rounds
- 21 Double Unders
- 15 Med-Ball Push Press (20/14)
- 9 Hang Power Snatches (105/75)
-Then-
- 1000 Meter Row/Ski OR 2400 Meter Bike
-Then-
3 Rounds
- 9 Hang Power Snatches (105/75)
- 15 Med-ball Push Press (20/14)
- 21 Double Unders
*Light barbell – HPS should be done in no more than 2 sets
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Cardio Option: For Time
3 Rounds
- 21 Double Unders
- 15 Med-Ball Push Press (20/14)
- 10 DB Hang Power Snatches (50/35)
-Then-
- 1000 Meter Row/Ski OR 2400 Meter Bike
-Then-
3 Rounds
- 10 DB Hang Power Snatches (50/35)
- 15 Med-ball Push Press (20/14)
- 21 Double Unders
*Alt not necessary – must do 5 per side on DB
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Core: 4 Rounds
- 10 Turkish Sit Ups (20/15)
- 10 KB Pull Through (16K/12K)
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