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06.4.2022

MOBILITY & WARM UP

AMRAP 6:
5 Alternating Ring Rows With Partner
5 Synchro Up-Downs With Partner
5 Synchro DB Deadlifts 
5 Synchro Sit-ups



MOBILITY & SKILLS (14mins)
Pull Up ( Strict – Kipping )

4 Sets:
3 Unbroken Pull-ups / Partner
3 Unbroken Single-Arm KB Swings / Partner
3 Unbroken Single-Arm KB Snatches / Partner

Farmer Carry Test:
• Each partner carries one heavy DB for an unbroken 100m.



PARTNER CONDITIONING (cap25)
“NICKMAN”

10 Rounds For Time:
200m Unbroken single DB Farmer Carry

( Change Hand every 40m )

10 Strict Pull-ups / kipping / banded
20 Alternating single DB Power Snatches

( Alternate work and rest with a partner )

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