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We have filled all of the spots for Sunday Individual Sessions for the next 4 weeks. We’ll be running another series once this one is over.

Run 800 meters – run the straight aways moderate/hard and the ends easy.
2 sets not for time
8 Muscle Cleans
4 Burpee Broad Jumps
*warm up in nature – little increase – explosive sets – light loads



A: Snatch Grip Deadlift @2020; 3,3,3 – focus on setting up your positions for part B; rest 2 min b/t sets
B: Snatch Complexes
2 Snatch High Pull + 2 Power Snatch  rest 90 seconds x 5 sets (build from 70-80% of PS 1RM).
C: Seated Wide Stance Good Morning 3111; 6,6,6; rest 2 minutes b/t sets
D: 15mins – Increase pace every 5mins
Row 200 meters
Gym Length Dual Kettlebell Overhead Carry- heavy
6 Toes to Bar
Run 200m
5 Cossack Squats per side- body weight



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