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05.31.2017

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IMG_2048ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Clean + Push Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy single repetition record.

Power Clean + Push Jerk 1-1-1-1-1
Drop Sets 3×2 @ 80%

Notes: Today is not necessarily a 1RM effort but rather a heavy single based on how your body responds. Technique takes precedence as usual. Drop sets will be based off highest number hit.

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“All In The Hips”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
KB Swings (32/24)
Box Jumps (24/20)

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Samy Daghir

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