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02.13.2014

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Warm-up Drills
I. Row 2:00
II. 8 Rounds of (:20 on x :10 rest)
Handstand Hold
or
8 x Wall Climbs
III. Mobility

Impact/Focus: Barbell Complex
Against a 12:00 Running Clock work up to the heaviest set possible for the following Barbell Complex:
1 x Power Clean
2 x Front Squat
1 x Squat Clean (TnG)
2 x Front Squat

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“Juicy J”
Complete as many Rounds/Reps as possible in 8:00 of
4 x Muscle-ups
10 x DB Snatch (50/35lbs)
Sprint 200ft
Rest 3:00
Then…
Complete as many Rounds/Reps as possible in 6:00 of
Row 150m
3 x Squat Cleans (155/115lbs)
Rest 3:00
Then…
Complete as many Rounds/Reps as possible in 2:00 of
5 x Burpees
5 x Slamballs (40/20lbs)

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Samy Daghir

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