Fri Nov 28

Train/Move
”Trial By Fire” - Winter League Test #3 (20 min cap)

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Warm-up
2 Sets:
10/9 Cal Echo Bike
10 PVC Pass Throughs
10 PVC Overhead Squats
10/10 Pallof Press

Strength
Snatch: 5 x 1 @ 90-95%

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Stimulus
Strength: Build to a 9-9.5/10 on effort scale (very challenging but technical adjustments can be made) and complete 1 rep, five times, resting as needed

Train/Move: This is a repeat workout from the Open in 2021. RX weights are 50/35 and 35/20 for Scaled