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Training for Tuesday, July 3rd

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Warm Up
Group Circle
PVC Shoulder Mobility
3 Rounds
4 Blank Bar Power Snatches
4 Blank Bar Overhead Squats
4 Tempo Ring Dips with toes on floor
*:04 descent on rings, :02 lockout hold at the top

Strength Test
18:00 to find a 1 Rep Max Overhead Squat from the Rack
*new members or those struggling with mobility for proper overhead squats should view this as an OHS technique day and an opportunity to improve movement quality

Workout of the Day
6 x 1:00 AMRAP, :30 Rest
Odd Rounds: Max Alternating DB Snatches 50/35 (Comp 65/45)
Even Rounds: Max Ring Dips (Comp on high rings)
*Modification for ring dips today will be box dips on 30” boxes or Box Push Ups
*Score is total reps, combining both movements

Cardio CrossFit (7am, 4pm)
4 Rounds for Total Reps
1:00 Max Overhead Squats 95/65
1:00 Recovery Row (150m/120m minimum)
1:00 Max DB Snatches 50/35
1:00 Recovery Row (150m/120m minimum)
1:00 Max Ring Dips
1:00 Rest

Cool Down
1:00 Shoulder + Trap smash with lacrosse ball each side
1:00 Floor or door frame chest stretch each side