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04.29.2015

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11169208_592541540848151_5443723745278556653_nCongratulations to Steve and Coach Randi on getting married this past weekend! Enjoy your honeymoon and we look forward to having you both back soon.

Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. We will be using percentages based of your heavy 1-rep power snatch from 04.22.2015.

Power Snatch 3-3-3-3 (70-80%)

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Impact/Focus #2: Front Squat
Against 15:00 clock, warm up with 3 sets x 5 reps before working through the following workload.

Front Squat 5-4-3-2-1-1-1

Notes: Athletes will have 3 attempts for a maximum load front squat for today.

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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