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06.19.2014

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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft x Bear Crawl
25ft x Crab Walk
25ft x Inchworms
25ft x Cartwheels/Roll
Scorpion Stretch
III. Mobility

Impact/Focus: Split Jerk
Athletes will warm-up to 80% of their 4RM Push Press and use that weight for the workload. Focus will be on technique and footwork associated with the Split Jerk.

Split Jerk 2-2-2-2-2

Post loads to comments.

“Transwarp”
Complete as many rounds/reps as possible in 5:00 of
10 x Ground-2-Overhead (45/25)
10 x Pull-ups

Rest 2:00

4 rounds for time of
Row 250
12 x Plyo Push-ups

Post rounds/reps and time to comments.

Samy Daghir

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