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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups
7 x KB Swings
9 x Medicine Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Front Squat x 5-5-5-5-5

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“Perfect Practice”
Run 400m
Complete 15-12-9-6-3 reps of
Squat Clean (135/95lbs)
Lateral Burpees (over bar)

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Samy Daghir

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