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01.21.2014

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Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP of
10 x KB Swings (24/16kg)
1 x Suicide Sprint
III. Mobility

Impact/Focus: Deadlift 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)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Post loads to comments.

“Winter Advisory”
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Snatch (115/75lbs)

Post times to comments.

Samy Daghir

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