Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Power Snatches (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 200 Meter Run
- 4 Hang Power Snatches (115/75)
- 8 Toes to Bar
-Then-
Complete 2 Rounds of:
- 200 Meter Run
- 8 Alternating DB Hang Snatches (50/35)
- 4 Toes to Bar
*Once you complete 4 rounds you start back from the top
*CRX: 4 Hang Power Snatches (135/95)
*One score: Total # of rounds + reps completed in 20 Minutes
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Cardio Option: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 200 Meter Run
- 8 American KB Swings (24K/16K)
- 8 Toes to Bar
-Then-
Complete 2 Rounds of:
- 200 Meter Run
- 8 Alternating DB Snatches (50/35)
- 4 Toes to Bar
*Once you complete 4 rounds you start back from the top
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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