Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Clean (17 Minutes)
4 Sets x 2 Reps
- Sets 1 and 2: 2 Reps each at 85% of 1RM
- Sets 3 and 4: 2 Reps each at 90% of 1RM
*Continue to stick with squat or power from week 1
*Really put an emphasis on speed during warm up sets
*All sets done as DROP SINGLES (NO TNG)
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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 3 Squat Cleans (125/85)
- 5 Burpees Over Bar
- 7 Toes to Bar
*Pick up where you leave off after rest period
*One score: total # of rounds + reps accumulated across all 4 intvs
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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 5 Atomic Sit Ups (25/15)
- 5 Burpees
- 7 Toes to Bar
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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