Warm up
100m Run
10 Good Morning
10 Cossack lunges
10 Samsung Twist
10 Bird/dog
Strength (15min)
5x3 Power Snatch
70% of 1RM
METCON (25min Cap)
25min AMRAP
20 Cal Row/Bike
50 Pistol Squats
20 KB Swings 24/16
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Tai Gi Spins
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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