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Oh, i forgot the Squats. After the cleans there are 5 SA Squats e/s

@amilcar I forgot the squats, they are between cleans and presses.

@amilcar Around 5 to 10 mins

@amilcar 3 Rounds, 5 SA Swings e/s, 5 SA cleans e/s, 5 SA Press e/s, 5 windmills e/s , use a lighter Bell as for DFW and you are Ready to go.

@mattt I was powerlifter before i found my love for kb, so i'm used to high volume. The Squats are absolutely no problem and in my opinion it's not enough for one day without them. You can split it with light, Medium and heavy days if it's too much for a 3 days a week plan

@mattt I do a Mix of S&S and DFW. 5 min Swings first, 30 min AMRAP C+J / FS, 10 min EMOM TGU as last Exercise. About 80 min Session.

@jeff1989king Method Man and Zombiekrig. That's what gets me going. So different, but some days i feel like metal, some i just want some smooth beats