SAMSTAG

A. 4 sets

Alternate with partner: Staggered push-up complex: 30 sec ½ way hold, followed be max effort set

Together: Stop and catch drill – two hand catch in front of face, calling out letter

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B. 6 sets

P1: 6-8 KB Complex = Clean + side swing to bottom-up hold + rotating lunge*

P2: Goblet squat bottom hold until P1 is finished**

*perform complex only on one side each set

**switch foot/leg rotation each set: neutral, external, and internal rotation

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EMOM 15

1: Infinity line touches

2: Animal flow pattern (TBA)

3: SA KB swing with lateral shuffle