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01.26.2017

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img_6819Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Cluster 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort Cluster.

Cluster x 1-1-1-1-1-1-1RM

Notes: A Cluster is a full clean that transition into a Thruster until the weight is stable and locked out overhead. Get some, freaks.

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“G.A.S.”
4 Rounds for time of
12 x DB Snatch (50/35lbs)
12 x V-ups
12 Burpee Box Jumps (24/20”)

Notes: G.A.S. is an acronym for General Adaptation Syndrome; learn some fascinating details HERE.

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Skill Development
A. See your coach and whiteboard area for skill development assignments.
B. Mobilize.

Samy Daghir

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