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DeSapio 11-13-18

Warm up:

12 min KB Complex @ 35# 1 min of each exercise:

1 arm swing (Right)

Figure 8 (Right to Left)

1 arm swing (Left)

Figure 8 (Left to Right)

Clean/Press (Right)

Slasher to Halo

Clean/Press (Left)

Slasher to Halo

Snatch (Right)

Lunge (Right w/ KB in left hand)

Snatch (Left)

Lunge (Left w/ KB in right hand)

Power Endurance:

Palin in 2012!: For Time

Run x 400m

TGU x 10 (each hand)

Jump Lunges x 40 (20 each)

Run x 400m

TGU x 7 (each hand)

Jump Lunges x 30 (15 each)

Run x 400m

TGU x 5 (each hand)

Jump Lunges x 20 (10 each)

Run x 400m

TGU x 3 (each hand)

Jump Lunges x 10 (5 each)

Time- 30:26

5 Rounds: not for time but just wanted to keep track.

Pull-up x 5

Dip x 10

Push-up x 15

Time- 10:14

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