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12.04.2013

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Warm-up Drills
I. Run 400m
II. 2 rounds of:
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Barbell Complex
Complete the following for 4-6 efforts, increasing weight each set until failure.

1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push/Split Jerk

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“Chip Ahoy”
For time
Run 400m
50 x Double-unders
40 x Wallball (20/14lbs)
30 x Burpees
20 x Overhead Walking Lunges (45/25lbs)
10 x Handstand Push-ups
Run 400m

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Samy Daghir

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