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Warm Up Drills
I. Row 500m
II. 3 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift/Snatch/C&J Optional
Against a 15:00 clock work up to a 3RM with one of the following movement options:
I. Deadlift 3RM
II. Snatch 3RM
III. Clean and Jerk 3RM

Post sets/reps/loads to comments.

“Monica’s Birthing Canal”
For time
5-4-3-2-1 x Muscle-ups
25-20-15-10-5 x Slamballs (40/20lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

Samy Daghir

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