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09.06.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

”Oxygen’s A Crutch”
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders

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Skill Development
Athlete’s choice

Samy Daghir

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