Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Snatches (ascending weights)
- :10s Chin over bar hold
*Sub in 1 Rope climb after round 2
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Workout: For Time
1 Round
- 400 Meter Run
- 16 Power Snatches (95/65)
- 4 Rope Climbs
-Then-
2 Rounds
- 200 Meter Run
- 8 Power Snatches (115/85)
- 2 Rope Climbs
-Then-
4 Rounds
- 100 Meter Run (Back Stairs)
- 4 Power Snatches (135/95)
- 1 Rope Climb
*RX+: 12(115/85) 6(135/95) 3(155/105) OR Legless RC
*CRX: 12(115/85) 6(135/95) 3(155/105) AND Legless RC
*Rope Climb Scaling Options:
- Scale Reps or distance on rope
- Rope Ascents (8 Reps – 4×2, 2×4)
- Strict Pull Ups (12 Reps – 6×2, 3×4)
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Cardio Option: For Time
1 Round
- 400 Meter Run
- 24 Alt DB Snatches (50/35)
- 4 Rope Climbs
-Then-
2 Rounds
- 200 Meter Run
- 12 Alt DB Snatches (50/35)
- 2 Rope Climbs
-Then-
4 Rounds
- 100 Meter Run (Back Stairs)
- 6 Alt DB Snatches (50/35)
- 1 Rope Climb
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Core: 4 Rounds
- 15 AB-Wheels
- 30 Mountain Climbers
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