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photo (2)Meet our newest on-ramp graduates!

Warm-up Drills
I. Run 400m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups (20/14lbs)
10 x Partner Wallball Toss (Over Rig)
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working up to a heavy weight in the following complex.

1 x Hang Power Snatch – 1 x TnG Snatch – 2 x Overhead Squats

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“I.P. Freely”
Complete for time:
*Run 400m
30-20-10 reps of:
Handstand Push-ups
Ground-2-Overhead (45/25)

*Note: Each round begins with a 400m Run

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Skill Development
Attack your GOATS!

Samy Daghir

1 thought on “04.25.2014”

  1. “Snatch” : nix that!
    “I.P. Freely”: 22:56 Row/Stink Bugs/35#
    Hopefully calf muscle will be back to normal by Monday.


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