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FF9675D6-4647-4302-8A05-4FD01DBEF4E7Warm-up Drills
I. Dynamic Warm-up
Jog -> Run
High Knees
Grape Vines
Pike Walk
Walking Lunge/Samson Stretch
II. Mobility

Impact/Focus: Back Squat 5-5-5-5-5
Warm-up with 3 sets of 3 reps before working through the following sets/reps of Back Squats.

Back Squat x 3 sets of 3 reps
Back Squat x 5-5-5-5-5

Notes: More experienced athletes should be working as heavy as proper execution allows; those new or out of practice with the Back Squat movement should prioritize technique and proficiency with the lift before chasing heavy personal rep records.

Post scores to comments.

“The Dirty Bit”
Complete the following for time against an 18:00 time cap
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x KB Swings (32/24kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD Sit-ups

Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x Stinkbugs, 1 x GHD Sit-up = 2 x Abmat Sit-ups. Other movements will be scaled by degree of difficulty; height, weight, distance of Wallball targets. There will be a hard time cap enforced at the 18:00 mark. Hustle,freaks.

Post times to comments.

Skill Development
I. Mobility
II. Muscle-up Training:
A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed)
B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position)
III. Muscle-up, Ring Dips & Support Training:
3 Rounds (rest as needed between efforts)
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Samy Daghir

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