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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Snatch
5 x Overhead Squat
5 x Front Squat
5 x Push Press
III. Dot Drill (for time)
IV. Mobility

Impact/Focus: Front Squat
Warm-up with 3 sets of 5 repetitions each, increasing in weight as necessary to prepare for establishing/setting a new 1RM Front Squat PR.

Front Squat 3-3-1-1-1RM

Post sets/reps to comments.

“Trigger Hippie”
Complete the following for time, with a running clock sounding every minute to mark Burpee Box Jump (CFGS) taxation x 5 repetitions
10(5/5) x DB Turkish Get-ups (75/40lbs)
20(10/10) x 1-arm DB Snatch (75/40lbs)
20(10/10) x 1-arm DB Thruster (75/40lbs)
30(15/15) x Plyo Push-ups (on DB)
30(15/15) x 1-arm DB Row (Plank Position:75/40lbs)

Post scores to comments.

Skill Development
*Time Permitting*
Complete 4 Rounds for quality of:
:25/:20/:15/:10 x L-sit/V-sit (cumulative)
21-18-15-12 x Abwheel Roll-outs
21-18-15-12 x Russian Twists (2ct@40/20lbs)
Rest 1:00 before assaulting another Round

Samy Daghir

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