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07.27.2016

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13241251_1109461332433198_4074245819541092688_nANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Back Squat
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 5 reps) before working to achieve the highest weight for the following snatch complex.

Power Snatch + 2 x Overhead Squat

Post loads to comments.

Impact/Focus #2: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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