ADVANCED
A. Back Squat
5 sets x 3 reps @80% of 1RM
B. For Time
25 KB SDHP @32/24 kg
50 KB Russian Swing @32/24 kg
100 Box Jump Over @60/50 cm
50 KB Russian Swing @32/24 kg
25 KB SDHP @32/24 kg
—————
INTERMEDIATE
A. Back Squat
5 sets x 3 reps @80% of 1RM
B. For Time
25 KB SDHP @24/16 kg
50 KB Russian Swing @24/16 kg
100 Box Jump Over @60/50 cm
50 KB Russian Swing @24/16 kg
25 KB SDHP @24/16 kg
—————
BEGINNER
A. Back Squat
5 sets x 3 reps @by feel
B. For Time
15 KB SDHP @by feel
30 KB Russian Swing @by feel
50 Box Jump Over @by feel
30 KB Russian Swing @by feel
15 KB SDHP @by feel
—————
Time Cap: 21′

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