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Workout of the Day

6 Rounds:
30 air squats
19 Russian KB swings (heavy)
7 vertical ring rows
400m run
*45 minute cap.

Training notes:
•Choose a KB swing weight that is heavy enough that you will not be able to do it unbroken throughout.

Record total time.

“Hotshots 19”
6 rounds:
30 air squats
19 power cleans (135/95)
7 strict pull-ups
400m run
*45 minute cap

Training notes:
•Original post of “Hotshots 19”
•Expect the power cleans to be mostly singles. This is long

Record total time.


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