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08.10.2016

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P1000901Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus #1: Clean & Jerk
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk.

Clean & Jerk 3-3-2-2-1-1-1RM

Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you’re feeling frisky.

Post sets/reps/loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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