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Training for Monday, October 29th

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Warm Up
Group Circle
PVC Snatch Mobility
-then-
2 Rounds
10 Air Squats
5 Bar Kips
5 Snatch Grip Deadlifts
-then-
2 Rounds (Round 1 with PVC, Round 2 with Blank Bar)
3 Snatch High Pulls
3 Power Snatches
3 Overhead Squats
3 Snatch Balances
3 Squat Snatches

Gymnastics Skill Work (Amanda Prep)
Ring Muscle Ups
A: Low Ring Muscle Ups (3 sets x 2-3 reps)
*Knees on Floor under rings, pull to chest (pause), transition to bottom of dip (pause), complete dip
B: High Rings (for those with strict pull ups and 5+ kipping C2B pull ups)
Hips to Rings (2 Sets x 2-3 reps)
Ring Muscle Ups (5:00 of Practice)
*even advanced athletes should complete at least one round of the low ring muscle ups to improve transition mechanics

Weightlifting Warm Up
8:00 to build to Squat Snatch Weight for the workout.  Weight should be the same as their Isabel weight, ideally 70-80% of their max squat snatch.

Workout of the Day
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95
*Scale 1: Bar Muscle Ups
*Scale 2: Jumping Ring/Bar Muscle Ups
*Scale 3: Low Ring Muscle Ups with pauses

Cardio CrossFit (9:30am)
For Time
1600m Row Buy In
18-14-10
Chest to Bar Pull Ups
Push Ups
Squat Snatches 95/65
1600m Row Buy Out

Cool Down
Lats: Foam Roll + Banded Stretch each side
Shoulder: Delt + Trap Massage each side with Lacrosse Ball
Quads: Foam Roll + Couch Stretch each leg