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Wednesday 04.10.2019

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Warm-up Drills
I. Row 500m
II. Barbell Warm-up
III. Dynamic Drills & Yoga Series
IV. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-3-3 (Every :90)

Notes: Increase weight as able throughout working sets. Skill development is applicable on both the Push/Split Jerk technique as well as efficiency and position of re-rack.

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“Thawesome”
5 Rounds for time of
1 X Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Box Jumps (24/20”)

Notes: Rope Climbs may be scaled 1:1 for knotted ropes or modified climbs. Pulls to standing will be 2:1, Ring Rows or Pull-ups are 5:1. Scaling movements for Push-ups or Box Jumps will be 1:1 for repetitions today.

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Samy Daghir

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