Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- Banded lat/samson stretch – 1 min per side
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Pre-Game: 4 Rounds (12 min cap)
- Run to the end of the driveway
- 3 Squat Snatches (ascending weights)
- :10s Chin over bar hold
*Sub in 1 rope climb for the hold after round 2
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Workout: For Time
-into-
2 Rounds
- 9 Squat Snatches (105/65)
- 3 Rope Climbs
-THEN-
-into-
2 Rounds
- 6 Squat Snatches (105/65)
- 2 Rope Climbs
-THEN-
-into-
2 Rounds
- 3 Squat Snatches (105/65)
- 1 Rope Climb
*Rx+: (115/75) (Rx Reps) / *CRx: (135/85) (6-4-2 Reps)
*Rope Climb Scaling Options:
- Scale reps or distance on the rope
- Rope ascents (6-4-2 Reps)
- Strict Pull Ups (9-6-3 Reps)
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Cardio Option: For Time
-into-
2 Rounds
- 12 Atomic Sit Ups (25/15)
- 3 Rope Climbs
-THEN-
-into-
2 Rounds
- 9 Atomic Sit Ups (25/15)
- 2 Rope Climbs
-THEN-
-into-
2 Rounds
- 6 Atomic Sit Ups (25/15)
- 1 Rope Climb
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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