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03.18.2016

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1470127_1027684137277585_310516564819082552_nWarm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 5-5-3-3-1-1RM
II. Deadhang Pull-ups 5-5-5-5-5-5
III. Individual Pull-up Progression Work

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“Hangover”
Complete as many rounds as possible in 4:00 of
10 x KB Snatch (32/24)(5L/5R)
15 x Burpees
30 x Double unders
Rest 1 minute. Repeat for a total of 3 cycles.

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Samy Daghir

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