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01.15.2015

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222Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch 4×5 @ 80% (3RM)
Work through the following sets/reps based on last Thursday’s Power Snatch 3RM.

Power Snatch 4×5 @ 80% (3RM)

The final set is a + set for maximum repetitions possible ‘unbroken’.

Post scores to comments.

“Goji Berries”
Complete the following for time
Max Reps x Double-unders
30 x Box Jumps (24/20”)
30 x Wallball (20/14lbs)
Max Reps x Double-unders
20 x Box Jumps (24/20”)
20 x Wallball (20/14lbs)
Max Reps x Double-unders
10 x Box Jumps (24/20”)
10 x Wallball (20/14lbs)

Post times and Double-under totals to comments.

Skill Development
3-5 Rounds for Quality of:
10 x Goodmornings (Bumper Plates 45/25lbs)
:10 x Front Plank
:10 x Left Plank
:10 x Right Plank

Notes: Creative applications for increased challenges is encouraged throughout the three plank movements.

Post results to comments.

Samy Daghir

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