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11.25.2013

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Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Front Squat 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Chippety Dee”
For time
50 x Double-unders
40 x Power Cleans (115/75lbs)
30 x Burpees
20 x Thrusters (115/75lbs)
10 x Power Snatches (115/75lbs)

Post scores to comments.

Samy Daghir

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