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04.17.2013

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Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Erica”
5 Rounds of AMRAP in 3:00, rest 1:00 between efforts
3 x Power cleans (135/95lbs)
5 x Clapping/Plyo Push-ups
7 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
10-9-8-7-6-5-4-3-2-1 reps/seconds of
L-sit/V-sit (seconds)
Strict TTB/K2E
Hollow Rocks (2ct)

Samy Daghir

9 thoughts on “04.17.2013”

  1. The Chief…..Always Reminds Me of Erica
    Complete as many rounds as possible in 3:00 of
    3 x Power cleans @ 115#
    5 x Clapping Push-ups
    7 x Box Jumps @ 24″
    3+2 / 3 / 3 / 2+10 / 3+2

    Reply
  2. “The Chief…Always Reminds Me Of Erica??”
    3 – Power Cleans @ 95#
    5 – standard push ups…
    7 – box jumps on ~20″ tire (PR)

    2 & 8 — 2 & 9 — 2 & 11 — 2 & 9 — 2 & 8

    Reply
  3. The Chief…Always Reminds Me Of Erica??
    Complete as many rounds as possible in 3:00 of
    3 x Power cleans @ 105#
    5 x Standard Chest to Deck Push-ups
    7 x Box Jumps @ 24″
    3+2 / 3+2 / 3+2 / 3+2 / 3+3+1

    Reply

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