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Good luck to Ann and Tom as their big day has finally arrived. We are all so happy for you both!

-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish a max effort for the following snatch complex.

1 x Snatch + Hang Snatch

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Complete for time
2-2-2-2-2-2-2-2-2-2 x Deadlift (225/155)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar
10-9-8-7-6-5-4-3-2-1 x Ring Dips

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Samy Daghir

3 thoughts on “10.16.2015”

  1. Paleo Catch-up so far (recovering from decent cold last week or so):
    Back Squat: 345lbs
    Press: 165lbs
    FGB: 280pts

    Notes: All scores were well below where I feel my capacity currently represents; here’s hoping for some profound gains during this Paleo experience… yeah, yeah, yeah, everyone gets sick. I’m still allowed to pout about it.

    Congratulations to ANNN and TOM!


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