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08.26.2016

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FullSizeRender-49Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest weight in the following snatch complex.

Snatch + Hang Snatch + Overhead Squat

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“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips

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Samy Daghir

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