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02.20.2014

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Warm-ups Drills
I. Row 3:00
II. 3 Rounds of
5 x Pull-ups
10 x Medicine Ball Cleans
12 x Leg Swings
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Work up to a three rep maximum.

Weighted Pull/Chin-ups 3-3-3-3-3RM

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“Kehs”
Complete as many Rounds/Reps as possible in 8:00 of
Row 250m
10 x GHD/Abmat Sit-ups
10 x Box/Jumps (24/20”)
Rest 4:00
Then…
Complete as many Rounds/Reps as possible in 8:00 of
12 x Hang Clean & Jerk (95/65lbs)
12 x Barbell Lunges (95/65lbs)
Sprint 100m

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Samy Daghir

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