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Sprawl Ball

Throw a medicine ball with a pushing movement from the chest against a wall. Catch the ball after it bounces off the wall, squat and set the ball on the floor, drop your hands to the sides of the ball and jump your feet back into a push-up position. Jump the feet back into the squat position, grab the ball, stand again and repeat.


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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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