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03.11.2014

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photo 1Warm-up Drills
I. Row 3:00
II. 3 Rounds of
3 x Deadhang Scapulae Retraction
5 x Med Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
10 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Prelude to a Kristian Special
Against a 15:00 running clock work up to the heaviest load possible for the following:

1 x Hang Squat Clean
1 x Front Squat

Notes: Each set is one rep of a Hang Squat Clean immediately followed by an additional Front Squat rep without putting the bar down.

Post sets/reps/loads to comments.

“The Kristian Special”
For time
3 Rounds
60 x Double-unders
25 x Pull-ups
30 x Double-unders
10 x Muscle-ups
40 x Double-unders
20 x Pull-ups

Post scores to comments.

Samy Daghir

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