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09.24.2013

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Warm-up Drills
I. Row 2:00
II.6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Snatch 1-1-1-1-1RM
Warm-up as necessary before working up to a heavy 1 rep snatch.

Snatch x 1-1-1-1-1

Post sets/reps to comments.

“Document 24”
4 rounds for time of
Row 250m
8 x Power Cleans (135/95lbs)
12 x Box Jumps (24/20”)
18 x GHD/Abmat Sit-ups

Post scores to comments.

Samy Daghir

10 thoughts on “09.24.2013”

  1. Power Snatch (given I can’t do OHS) – 105#
    “Document 24″ – 4 rounds for time of:
    Row 250m
    8 x Power Cleans (105)
    12 x Box Jumps (24″)
    18 x GHD
    19:00

    Who is that handsome fellow posting above?

    Reply

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