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DSC_0680Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x SDLHP (24/16)
10 x KB Push Press (5L/5R)
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up as needed before completing the following workload. Increase weights as long as proper positioning is maintained.

Snatch Grip Deadlift 5-5-5-5-5

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“Dirty Bit II”
Complete for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Push Press (115/75)
40 x Windshield Wipers (115/75)
50 x Medicine Ball Cleans (40/20)
60 x GHD/Abmat Sit-ups

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Samy Daghir

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