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DSC_0048Warm-up Drills

I. Run 400m
II. 12-9-6 reps of
Overhead Squat (45/PVC)
Sumo Deadlift High Pull (45lbs)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up the Snatch as necessary before completing the following workload.

1 x Snatch every minute on the minute for 9:00
Minutes 1-2-3 at 70% of 1RM
Minutes 4-5-6 at 80% of 1RM
Minutes 7-8-9 at 90% of 1RM

Post loads to comments.

“Outside Venture”
For time
Run 800m
Then 5 rounds of
10 x Overhead Squats (95/65lbs)
12 x ‘American’ KB Swings (32/24kg)

Move quickly freaks!

Post rounds/reps completed to comments.

Skill Development
Mobilize, foam roll, work GOATS. It’s been a great week.

Samy Daghir

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