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A. Overhead stability practice: Using the curved Yoak or the thick dowel overhead, aim for a total of 3 laps carrying two KBs or DBs suspended by bands. We’ve done this one in a recent team workout, and in the past. It’s pretty fun and humbling at the same time.

B. For time:

15 D-ball (or sandbag) cleans to over-the-shoulder

Run 800 m

12 D-ball cleans

Run 400 m

9 D-ball cleans

Run 200 m.