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Here is what we found…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1
Strength/Skill Hatch or… Every 3 minutes, for 18 minutes (6 sets): 3-Position Snatch (high hang, hang, then 2″ below the knee – pause for 2
Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpee Box Jump-Overs (24″/20″) 12 Toes to Bar
Strength/ Skill Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Strength/Skill Hatch or… Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *Set
Strength/Skill Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75,
Strength/Skill 5 sets of 2 power cleans @ 50% of proposed weight 60% 70% 80% 90% then 3 sets 4 toes to bar
Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed before anything else) 200 Kettlebell Swings 200 Box
Mobility Limber 11 Strength/Skill Hatch or… Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Metcon Complete as many
Mobility Banded hip distractions Strength/Skill Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x
