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Rest day

Heavy Day For load:Push press3-2-2-1-1-1

3 rounds for time:400-m run30 KB snatches (16/24 kg)20 KB swings (16/24 kg) Skill WorkPost-workout test1 set:400-m

For reps:Tabata air squatsTabata push-upsTabata AbMat sit-upsTabata walking lunges– Each Tabata is 8 rounds of :20 of[…]

Rest day

Partner 2 rounds for time with a partner:20 shuttle runs50 toes-to-bars20 shuttle runs35 strict pull-ups20 shuttle runs–[…]

Skill WorkPre-workout strengthEMOM 8:2 deadlifts– Build to a heavy set of 2 reps. Chipper Diane Benchmark For[…]