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03.11.2015

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11065714_844686548910679_4323105117736408287_nWarm-up Drills
I. Row 2:00
II. 6:00 AMRAP
100ft Medicine Ball Toss (Reverse)
100ft Medicine Ball Toss (Forward)
10 x Medicine Ball Clean
III. Mobility

Impact/Focus #1: Power Clean EMOTM
Warm up as needed before completing the workload every minute on the minute for 12:00.

1 x Power Clean + Push Jerk

Notes: Athletes should aim to increase weights every 2-3 reps.

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Impact/Focus #2: Front Squat 2-2-2-2-2
Warm up (3 sets x 5 reps) before completing the workload below.

Front Squat 2-2-2-2-2 (Increasing)

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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