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Warmup 2 Sets Javorek II Movement Prep 10 Scap Pull-ups 10 Slow Kip Swing AKA Hollow arch 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Strength Romanian Deadlift Take 10 Minutes to work up to a moderately heavy set of 5 Strong focus on the following: The Hip Hinge Eccentric…
The 10,000 Swing Challenge is on for 2020. Here are the rules for the 2020 Challenge. Athletes must complete 10,000 kettlebell swings between January 1 and January 31st of 2020. Kettlebell weight must be equal to or greater than the RKC snatch test weight. LINK TO TEST WEIGHTS Only Russian Hardstyle, CrossFit American Style with…
