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Shipmate

Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

3 Rounds:

10 cal bike

10 banded good mornings

10 Shoulder taps

Specific Warm-up

Burgner Warm-up: 5 reps with PVC or Empty Bar

3-4 Warm-up sets building

Strength

Hang Power Clean (5 X 3)

Metcon

Metcon (Time)

Teams of 2:

100 AbMat Sit-ups

80 Hang Power Clean (95/65)

60 Abmat Sit ups- Light weight

40 Hang Power Cleans (95/65)

20 AbMat Sit-ups- Heavier weight

10 Hang Power Cleans (95/65)

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