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SATURDAY 20210417

Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Lunge w/Twist
Samson Lunge
Walking Hip Stretch
Ostrich Walks
Walking Inch Worms
Crab Walks
Bear Crawls


FITNESS 20210417

For time (with a partner):
1000M Row
10 Rounds:
3 Hang Power Snatches (95/65#)
3 Burpees
1000M Row
10 Rounds:
9 Deadlifts (95/65#)
6 Hang Power Cleans
3 Shoulder-to-Overhead
1000M Row

Alternate full rounds on barbell work–switch on row at any point.

30 Minute Cap

Scoring: Time


PERFORMANCE 20210417

For time (with a partner):
1000M Row
10 Rounds:
3 Power Snatches (135/95#)
3 Burpees Over Barbell
1000M Row
10 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans
6 Shoulder-to-Overhead
1000M Row

Alternate full rounds on barbell work–switch on row at any point.

30 Minute Cap

Scoring: Time

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