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07.06.2016

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IMG_9113Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat Triples
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

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Impact/Focus #2: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

3 thoughts on “07.06.2016”

  1. “OHS Triples”: 70# x 3
    “Power Clean Doubles”: 145# x 2
    Met Con: 8:00 AMRAP : – Row 12kCal+10 KB Swings + 5 Burpees.
    3 Rounds + 12kCal Row (Sub: 40# Slamball for KBs)

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