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10/18/2021 Spongebob Squarepants







A.) Snatch Push Press + Overhead Squat

Snatch Push Press + Overhead Squat

5 x 2 + 1

Work to a technically sound complex


B.) For Time [15min cap]

20 Burpee Box Jump Overs (24/20)

25/20 Calorie Row

30 Power Snatches (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24/20)


C.) Kettlebell Accessory

Heavy Russian Swings

5 x 20

Select a weight that is challenging; barely able to complete 20 reps unbroken

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