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1-2Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x KB Swings (24/16)
10 x Supermans
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up using 3 sets x 5 reps, before working up to a heavy triple set of snatch grip deadliest.

Snatch Grip Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

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“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Wallball (20/14)
Diamonds = Sledgehammer Strikes (Reps=each side)
Clubs = Hollow Rocks
Spades = Ring Rows
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps


Samy Daghir

2 thoughts on “10.03.2014”

  1. “Snatch Grip Deadlift” : 255#
    “Team Deck of Cards” : “The Kings” (Doug, Jaymes, Nate, Peter) – 32:07
    That was fun !
    (FYI: 409 Reps + 400 m)


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