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paleo_flowchart.jpg.662x0_q100_crop-scaleSpoiler Alert: Nutrition Class this Saturday 11:00am

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Work through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Attempt to establish a three repetition maximum. Athlete’s should be sure to log these results as we will use this week’s 3RM in upcoming percentage based training days.

Power Snatch 3-3-3-3-3RM (TnG)

Post sets/reps/loads to comments.

Complete the following for time
10 x Thruster (135/95lbs)
21 x GHD Sit-ups
8 x Thruster (135/95lbs)
18 x GHD Sit-ups
6 x Thruster (135/95lbs)
15 x GHD Sit-ups
4 x Thruster (135/95lbs)
12 x GHD Sit-ups
2 x Thruster (135/95lbs)
9 x GHD Sit-ups

Post times to comments.

Skill Development
3 sets of 15 x Back Extensions

Optional Handstand Work
5:00 AMRAP mix & match from the following
3 x Wallwalk
:05-:10 Freestanding Handstand Hold
20ft x Handstand Walk
:20 x Handstand Hold

Notes: There should be an emphasis on quality of movement/skill practice over volume of work completed

Samy Daghir

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