Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Snatch (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 70% of 1RM
- Sets 3 and 4: 3 Reps each at 75% of 1RM
*Stick with power or squat from week 1
*Drop singles only – make every rep exactly the same
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Workout: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :30s-
AMRAP x 5 Minutes
- 15 Wall Balls (20/14)
- 10 Alt DB Hang Snatches (50/35)
-Rest 2 Minutes and Repeat-
*4 Scores:
- Max Calories for each interval
- Rounds + reps for each interval
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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