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– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.

Hang Clean 2-2-2-2-2

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Impact/Focus #2: Overhead Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 2-2-2-2-2 (work to 90% 1RM)

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5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “05.18.2016”

  1. “Hang Clean”: 135#
    “OHS 2’s”: 80#
    Met Con:
    I. Tabata Push-ups : 21-6.5 (Ha Ha).
    II. Tabata kCal Row: 310/142/214 avg.


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