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Warm-up Drills
I. 3 x Suicide Sprints
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Olympic Lift EMOTM
Against a 20:00 running clock:
10:00 x Warm-up and work up to a heavy/1RM Clean or Snatch
10:00 EMOTM x Clean or Snatch (functional weight)

Post movements and loads to comments.

For time
Row 1000m
50 x Thrusters (45lbs)
30 x Pull-ups

Post times to comments.

Samy Daghir

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