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SATURDAY 20210227

Warm-up

200M Run
10 Waiter Bows
10 Spiderman Lunges w/Reach
10 Bird Dogs
10 Dead Bugs
10 Leg Swings Front/Back Side/Side
Standing Forward Fold Stretch

2 Rounds (Each) w/Partner:
4 Kipping Knee Raises
4 DB or Barbell Power Snatch Building to Weight


FITNESS 20210227

As many rounds and reps as possible in 30 minutes (with a partner alternating full rounds):
8 Kipping Leg Raises
8 SA Alternating DB Snatch (50/35#) [4/arm]
8/6 Calorie Row

* Scale as needed so that rounds take ~1:30 or less to complete (at beginning).

Scoring: Rounds + Reps


PERFORMANCE 20210227

As many rounds and reps as possible in 30 minutes (with a partner alternating full rounds):
7 Toes-to-Bar
7 Hang Power Snatch (95/65#)
7/5 Calorie Bike

* Scale as needed so that rounds take ~1:30 or less to complete (at beginning).

Scoring: Rounds + Reps

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