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IMG_0098Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Power Clean (barbell)
5 x Push Press (barbell)
10 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before before completing the following workload every ninety seconds (:90) for five rounds total.

Power Clean x 3 reps (every :90 x 5)

Notes: The warm-up is untimed; ensure that enough weights are staged to facilitate increases each set. Guidance range would be 75% and north of 1RM Power Clean; warm-up sets and reps should facilitate this. Get some, freaks.

Post scores to comments.

Run 200m
30 x Wallball (20/14lbs)
30 x American KB Swings (32/24kg)
Run 400m
20 x Wallball (20/14lbs)
20 x American KB Swings (32/24kg)
Run 800m
10 x Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Skill Development
Cumulative :60-1:20 of L-sit (rings or static set-up)
After finishing the midline static work engage in some dedicated mashing and mobilizing for 5-10 minutes.

Samy Daghir

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