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10.15.2013

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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: 3-Position Hang Clean
Complete the following complex for 5-6 sets increasing weight with each set. Athlete focus for this complex is speed under the bar.

1 x High-hang Clean
1 x Mid-hang Clean
1 x Low-hang Clean

Post sets/reps to comments.

“Persistence Hunting III”
Complete as many reps/meters as possible for each movement within the time allotted.
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Samy Daghir

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