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DSC_0030Warm-up Drills
I. Speed Rope
8 Rounds (:20 on x :10 rest)
II. 6:00 AMRAP of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
10R/10L x Leg Swings
30ft Inchworms/Hollow Support
III. Mobility

Notes: The first 6 Tabata intervals of (:20 on x :10 rest) call for Single-unders/freestyle Speed Rope. The final 2 Tabata intervals of (:20 on x :10 rest) are where athletes should be working on ever tougher sets/reps x Double-unders.

Impact/Focus: Snatch Ladder
Every minute on the minute, increasing loads each set by 20/10lbs, execute the following
1 x Squat Snatch

Notes: Starting weight options 30/45/65/95/115/135/155/185lbs.

Post sets/reps/loads to comments.

3 Rounds for time
Row 500m
15 x Medicine Ball Cleans (20/14lbs)
20 x Weighted Pistol (24/16kg)
20 x Clapping/Plyo Push-ups
50 x Double-unders

Notes: Weighted Pistols will be scaled as necessary for those working on establishing their initial ability to execute the skill set while athletes needing a metabolic conditioning priority are encouraged to substitute 20 x DB Box Step-ups (50/35lbs).

Post scores to comments.

Samy Daghir

1 thought on “03.19.2014”

  1. “Snatch Ladder” – Did not participate
    “Nasgaard” : 1 Round + 4 DU att’s
    Note: Pistols to 16″, Clapping PU’s; DU diabolical attempts.


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