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December 11, 2014

1) 3 and 3s
3 sets ascending
3 x Push Presses +
3 x Front Squats

2) With a partner, complete the following.
Split up reps as necessary:
100 Double unders
50 Goblet squats (24/16kg)
40 Russian Kettle Bell Swing (24/16kg)
30 Hang Power Snatch (75/55LB)
20 Hand Stand Push Ups (sub 20
HRPU)
10 Muslce Ups/ sub Chest to bar
20 Hand Stand Push Ups (sub 20
HRPU)
30 Hang Power Snatch(75/55lb)
40 Russian Kettle Bell Swing (24/16kg)
50 goblet squat (24/16kg)
100 Double unders
25 min time cap

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