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09.09.2015

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11692518_909012125811454_4894379041560432460_nWarm-up Drills
I. Run 400m
II. Weightlifting Warm-up
2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Front Squat
10 x Power Clean
III. Mobility

Impact/Focus #1: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00. Athletes should plan to increase weights every 2 sets.

1 x Power Clean

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Impact/Focus #2: Push/Split Jerk
Warm-up with 3 sets x 5 reps before completing the following workload.

Push/Split Jerk 5-4-3-2-1 (Increasing)

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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