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11707583_909012139144786_7900466724452997357_nWarm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed before working up to max weight in the following clean complex.

Clean + Hang Clean + Push/Split Jerk

Notes: Athletes may choose to receive their cleans in either the squat or power position for today’s complex.

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Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

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5-10:00 Metabolic Conditioning

Samy Daghir

2 thoughts on “07.15.2015”

  1. “Clean Complex”:
    max weight for the following
    1 x Clean + 1 x Hang Clean + 1 x Split Jerk
    “Walking Lunges (front rack)”: 175lbs
    “Chasing Bunnies”: 6 x 200m w/ 1:00 rest intervals = 1200m/4.00.9


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