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photo (1)Warm-up Drills
I. Row 2:00
II. 3 Rounds of
4 x KB Turkish Get-up (24/16kg)
10 x American KB Swings (24/16kg)
15 x Hollow Rocks (2ct)
III. Mobility

As many reps as possible
3:00 x Back Squat*
Rest 1:00
3:00 x Power Clean*
Rest 1:00
3:00 x Bench Press*
Rest 1:00
3:00 x DB Snatch (50/35lbs)
Rest 1:00
3:00 x Double-unders
Rest 1:00
3:00 x Row (Avg.watts)

Notes: Back Squat, Power Clean, and Bench Press starting guidelines: 135/95lbs. Every seven (7) repetitions during each 3:00 time trial athletes may increase weight (not mandatory) for an additional challenge. Power Cleans do not have to be touch-and-go reps. DB Snatch is right arm + left arm = 1 rep. Those proficient may substitute KB Snatch (24/16kg) with the added challenge being holding to H2H switches between arms (attempt to go 3:00 without reprieve if possible). Double-unders are 3 x Single-unders to 1 x Double-under for those new to the Speed Rope. Rowing will score average wattage at the end of the 3 minutes.

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Skill Development
For time (extra credit):
50 x Burpee Grab-bag

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Samy Daghir

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