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08.22.2013

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Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Deadlift (45/30lbs)
6 x Hang Power Cleans (45/30lbs)
6 x Front Squat (45/30lbs)
6 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up with 3 sets x 5 reps each @40-60%1RM before working up to a Deadlift single repetition maximum.

Deadlift 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Hang On”
For time
25 x Thrusters (95/65lbs)
25 x Toes-2-Bar/K2E
25 x Box Jumps (24/20”)
25 x Toes-2-Bar/K2E
25 x Thrusters (95/65lbs)

Post scores to comments.

Skill Development
6 Rounds of (:20 on x :10 rest)
L-sit/V-sit
6 Rounds of (:20 on x :10 rest)
Ring Support

Samy Daghir

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