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Flow Drill-Four Rounds
Swings- 30 seconds
High Pull/Snatch right hand- 30 seconds
Hand to Hand Swings-30 seconds
High Pull/Snatch left hand-30 Seconds
Figure 8 with a Hold-30 seconds
Press right hand-30 seconds
Hand to Hand Cleans-30 seconds
Press left hand-30 seconds
Swing Flip Squats-30 seconds
Alternating Turkish Get Ups-60 seconds
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