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Monday, August 23rd 2021

Warm-up
A. General
Row 30 sec
25′ samson stretch lunges
Row 1 min
25′ Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
3 sets
3-5 Back squats @3sec down + ascending
6/6 bulgarian split squats
8/8 single leg glute bridges

Strength
Back Squat (5 x 3 @75%)
Rest 60-90 seconds between sets

Score: Weight used across all sets
TC: 15mins

Scaling options
Beginner, Intermediate, & COMP
As written

Metcon
Metcon (3 Rounds for reps)
Every 4 mins for 12mins
12-10-8
Alternating DB Snatch 1×50/35lbs
HSPU

KG: 22.5/15
Score: Time of each set (3 scores)

Scaling options
Beginner
Alternating DB Snatch @light
Seated DB press

Intermediate
Alternating DB Snatch @35/25lbs
Piked HSPU

COMP
6-4-2
Alternate DB Squat Snatch
Strict HSPU
Rest 1:1
Repeat

Extra Accessory
Metcon
5 rounds
10 DB Bench Press @Moderate
60 sec Recovery Echo bike