Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Snatch (17 Minutes)
4 Sets x 2 Reps
- Sets 1 and 2: 2 Reps each at 80% of 1RM
- Sets 3 and 4: 2 Reps each at 85% of 1RM
*Continue to do these as drop singles – NO TNG
*Focus on your technique right from your first warm up set
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Workout: For Time
- Buy in: 500 M Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 7 Power Snatches (115/75)
- 7 Handstand Push Ups
-Then-
3 Rounds
- 14 Alt DB Snatches (50/35)
- 7 Handstand Push Ups
-into-
- Buy out: 500 M Row/Ski OR 1200 M Bike
*RX+: PS (135/95) OR Strict HSPU
*CRX: PS (135/95) AND Strict HSPU
*HSPU can be strict or kipping
*HSPU Scaling Options:
- Scale reps or distance with ab-mats
- Plyo box HSPU (7 Reps per round)
- Hand Release Push Ups (12 Reps per round)
- Med-Ball Push Press (14 Reps per round)
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Cardio Option: For Time
- Buy in: 500 M Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 14 Rage Balls (20/15)
- 7 Handstand Push Ups
-Then-
3 Rounds
- 14 Alt DB Snatches (50/35)
- 7 Handstand Push Ups
-into-
- Buy out: 500 M Row/Ski OR 1200 M Bike
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Side Plank (per side)
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