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“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”
— Robert Heinlein, Time Enough for Love

Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Complex
Work up to the heaviest weight possible executed with proper form.
Warm-up sets: 2-2-2
Working sets: 1-1-1-1-1

1 x Power Snatch + 1 x Hang Power Snatch

Post sets/reps/loads to comments.

Against an 18:00 Running Clock
Run 800m
In the time remaining complete
15-12-9-6-3 reps of
Handstand Push-ups

Notes: At the 8:00 mark sprint 200m.

Post scores to comments.

Skill Development
Mobilize, Socialize, Sign-up for the In-House Summer Haze-Ex…

Samy Daghir

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