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05.24.2017

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FullSizeRenderANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: KB Swing/GHD EMOTM
Complete the following workload every minute on the minute for 10:00.

Even: 15 x ‘American’ KB Swings (32/24)
Odd: 15 x GHD Sit-ups

ROMWOD
“Pigeons, Puppies, & Frogs”

Samy Daghir

4 thoughts on “05.24.2017

  1. Snatch Doubles: 135#.

    KB Swing/GHD EMOTM: ✔️ scaled (55# KB; 25xabmat).

    Convalescing from Monday’s squats.

  2. Snatch Doubles: 135# x2 (20# PR! for doubles) / 145# x1 PR!!! (Hit 145 twice but failed both times on the 2nd rep… getting under it though. Gainz!)

    KB Swing/GHD EMOTM: Rx’d (3 rds unbroken KB Swing)

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