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Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Snow Drifts”
5 Rounds for time of
Row 350m
10 x Deadlifts (185/135lbs)
5 x Power Clean (185/135lbs)
10 x Jumping Slam Balls (40/20lbs)

Notes: If possible athletes should use an appropriate load that allows for one bar to represent both Deadlift and Power Clean loads.

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Samy Daghir

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