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

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose