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07.14.2016

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“In every age, no matter how cruel the oppression carried on by those in power, there have been those who struggled for a different world. I believe this is the genius of humankind, the thing that makes us half divine: the fact that some human beings can envision a world that has never existed.”–Anne Braden

Warm-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: Push/Split Jerk Doubles
Warm up as needed before completing the following workload of Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Increase weight across sets with an emphasis on technique over maximum possible load.

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“Kilo-Hill”
For time
10 x American KB Swings (24/16kg)
1 x Sandbag Sprint
15 x American KB Swings (24/16kg)
1 x Sandbag Sprint
20 x American KB Swings (24/16kg)
1 x Sandbag Sprint
25 x American KB Swings (24/16kg)
1 x Sandbag Sprint
20 x American KB Swings (24/16kg)
1 x Sandbag Sprint
15 x American KB Swings (24/16kg)
1 x Sandbag Sprint
10 x American KB Swings (24/16kg)
1 x Sandbag Sprint

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Skill Development
Ring Support Hold: 4 Rounds of (:20 on x :10 rest)
Rest 1:00
Ring Support Hold: 4 Rounds of (:10 on x :05 rest)

Samy Daghir

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