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Old 10-16-2006, 05:43 AM   #3
Steve Shafley
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Join Date: Oct 2006
Posts: 1,285
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Burgener's 100:

2H squat-pulls: 20
1H squat-pulls: 10+10
2H swings: 20
1H swings: 10+10
1H snatches: 10+10

I like assymetrical (1 handed) circuits/complexes:

Snatch + Press + OHS

I also like simple combinations like:

R hand thruster + L hand thruster + pushups

The Dan John WTH warm-up:

halos+goblet squats+windmills

I use kbs primarily for GPP stuff and conditioning and warm ups.
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