KSCF Notes
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Strength
Snatch Complexes
Every 90 Seconds
Sets 1-4: Hang Snatch + Snatch + OHS
1+1+2
Sets 5-8: 2 Hang Snatch
WOD
"Wimoweh"
Complete 5 Rounds
60m Shuttle Runs
10 Alt. DB Renegade Rows (55/40)
200' DB Farmers Carry
*Any DB Drop on carries = 2, 1-arm Devils Press
L3: 50/35
L2: 45/30
L1: 40/25
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