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Thursday 04042024

Stretch day !!

Or

@ 50%+

Strength

Bench press

10-10-10-10


RX

4 rounds with a partner for time:

30 synchronized walking lunges

50 hang power snatches (55/75 lb)

100 double-unders–

Split the snatches and double-under reps with one partner working at a time.

SCORE: 

TOTAL TIME


Level 2

4 rounds with a partner for time:

30 synchronized walking lunges

50 hang power snatches (45/65 lb)

70 double-unders–

Split the snatches and double-under reps with one partner working at a time.

SCORE: 

TOTAL TIME


Level 3

4 rounds with a partner for time:

20 walking lunges

30 hang power snatches (35/45 lb)

100 single-unders–

Partners lunge at the same time; split the snatches and double-under reps with one partner working at a time.


STAMINA for running 23-30 min

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint–

Rest 1:00 between each distance.

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