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Warm-up
40 No-jump burpee + Air squat
+
7-10 minutes snatch tech/mobility with dowel, broomstick, or barbell
Alt with Kb Complex :
1 Deadlift
2 Romanian Deadlifts
3 Progressively higher swings
Circuit
2 rounds:
10 Heavy Russian kettlebell swings
20 Half-kneeling windmill (10/side)
10 Dowel, broomstick, or barbell Sotts press
20 Dynamic high knee step-ups (10/side)
+
2 rounds:
10 Drop snatch with dowel, broomstick, or barbell
20 Double-tap DU drill or DU drill practice
10 Overhead squats with dowel, broom, or barbell
20 seconds Long seated overhead hold
WOD
21-15-9-15-21 reps for time of:
Thrusters
*50 Double under between rounds