1. Warm-up
3 slow rounds:
10 Hip Extensions
15 Band Pull-a-Parts
20 Double-Unders
2. Strength
Squat Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%. If the movement feels good make your way into the 80’s
3. Gymnastics Test
In 7 Minutes:
Row 1k
Then max distance HS Walk in remaining time
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