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Writer's pictureAaron Marcelino

08/10/24 Newstart

Warm-Up

2:00 Row

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3 Sets, For Quality

4 Inchworm Push-Ups

6/6 Single Arm Dumbbell Snatch Deadlift

6/6 Single Arm Dumbbell Hang Snatch High Pull

6/6 Single Arm Dumbbell Push Press

4 Alternating Dumbbell Snatch


Specific Workout Primer


14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

30m Farmers Carry


Rest / Transition 2:00 minutes before getting into the WOD


"Wuxi Finger Hold"


Every 3:00 x 6 Sets

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

30m Dual Kettlebell Farmers Carry


Dumbbell: 12/7kg

Kettlebell(s): 20/12kg


Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10


Accessory Work : In Class as Finisher

3 Sets, For Quality


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose

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