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07.11.2014

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IMG_0046Today will be Nurpeis’ last day with us at CFNH. He will be moving back home to Kazahkstan. We would like to wish him the best of luck in his future endeavors! Keep up the hard work.

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Power Snatch (45/PVC)
7 x Klokov Press
7 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Singles
Warm-up as needed before completing the following workload. Athletes will be instructed on Snatch technique. Focus will be on movement prior to loads.

Snatch 1-1-1-1-1

Post loads to comments.

“Kazahkstan Farewell”
Complete as many rounds/reps in 18:00 of:
Partner A Run 200m
Partner B AMRAP Hang Power Cleans + Jerks (135/95) until A gets back.
Switch and repeat.

Partner A Run 200m
Partner B AMRAP Front Squats (135/95) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once.

Partner A Run 200m
Partner B AMRAP Lateral Burpees
Switch and repeat.

Partner A Run 200 M
Partner B AMRAP KB Snatch (24/16)
Switch and repeat.

Notes: If above is completed in less than 20:00, start over and continute until 20:00 cap. Each athlete will only run 200m once before switching movements. Score is total reps completed of Clean & Jerk, Front Squats, Lateral Burpees, and KB Snatch in 20:00.

Samy Daghir

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