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Friday October 16

TriPark Strength – CrossFit

Warm-up

Banded Pull Aparts at Chest level x 10

Banded Pass Throughs x 10

Double Arm Banded Strict Press x 10

Single Arm Strict Press x 5/side

Reverse Snow Angels x 10

I’s, T’s, Y’s x 5 in each position

Air Squats x 10

Banded Overhead Squats x 10

Strength

Hang Snatch

Take 20:00 to find a 1RM

Hang Power Snatch**

**Those who are proficient at the clean will find a 1RM Hang Squat Snatch

THIS SCORE IS FOR THE SQUAT SNATCH

Hang Power Snatch

Take 20:00 to find a 1RM

Hang Power Snatch**

**Those who are proficient at the clean will find a 1RM Hang Squat Snatch

THIS SCORE IS FOR THE HANG POWER SNATCH

Metcon

Metcon (AMRAP – Rounds and Reps)

-6:00 AMRAP-

3 Hang Power Snatches @ 70% of the 1RM you just found

6 Sit-Ups

9 Box Jumps

Post WOD Stretching

Piriformis

Banded Hamstring

Banded Iron Cross

Standing Quad

Seated Skin the Cat

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