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05.17.2016

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Screen Shot 2016-05-16 at 9.56.21 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Snatch Triples
Warm-up with 3 sets of 3 reps each before working through the following:

Power Snatch 3-3-3-3-3

Notes: Work as close to 85% of 1RM as possible. Reps are touch and go today. Get some, freaks.

Post scores to comments.

“First Ascents”
5 Rounds for time of
2 x Rope Climbs
15 x GHD Sit-ups
Run 200m

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. CFNE Bulletproof Shoulders (Demo HERE)

Samy Daghir

1 thought on “05.17.2016”

  1. Power Snatch: 115#x2 (full snatch on the 3rd one… No rep)

    “First Ascents”: 38:14 Rx’d-ish. Got about 7 full rope climbs in (huge improvement from only being able to do 1 last week!)

    Reply

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