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Beyond | Workout 18

5-Week Beyond Program • 48m
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WEEK 4 - Workout #18

1] Technique: Tactical Snatch 

1] Complete 4 Rounds:

8 KB Deadbug Reach
8 KB Russian Twist 
8 KB S/A Hollow Press [R]
8 KB S/A Hollow Press [L]
Rest 60 sec

2] Complete 3 Rounds:

S/A KB Standing Clean [R+L]
DKB Standing Clean
S/A KB Squat Clean [R+L]
DKB Squat Clean
S/A KB Strict Snatch [R+L]
DKB Clean + Press
DKB Swing 
Park
Rest 45 sec

3] Complete 3 Rounds:

6 KB S/A Swing + KB Tactical Snatch

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    2] Complete 4 Rounds:

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    10 S/A KB Swings [L]

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    Workout #21 Light Weight High Volume

    1a]
    Tabata
    Repeat for 4 minutes:
    20 sec: s/a KB Clean [switch arms every round]
    10 sec: REST

    1b]
    Tabata
    Repeat for 4 minutes:
    20 sec: s/a KB Push Press [switch arms every round]
    10 sec: REST

    1c]
    Tabata
    Repeat for 4 minutes:
    20 sec: Light KB Swings
    10 sec: R...

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