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Spartan SGX Training – Monday August 19th, 2019 at 7:00pm “Rise Above”

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Spartan Strength

Double Kettlebell Dead Stop Snatch/Thrusters (4-4-4-4 (Unbroken))

Complex:

Double Kettlebell Snatch

Double Kettlebell Thruster

Return to Ground

-No momentum from previous repetition going into next repetition-

-Hands stay on kettlebells, very brief pause between reps-

Spartan SGX WOD

Rise Above (AMRAP – Reps)

EMOM x 24:00 (8 Rounds)

0:00-1:00 – 200m Run or 15/12 Calorie Assault Bike

1:00-2:00 – 0:40 Gymnastics Pull*

2:00-3:00 – 0:40 Double Kettlebell Front Rack Hold (Athletes choice – Heavy)

*Options for Pull:

Ring Rows, Pullups, Strict Pullups, Rope Climb

-Alternate run and bike each round-