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09.14.2016

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fullsizerender-50Warm-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 #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

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Impact/Focus #2: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk.

Clean & Jerk 2-2-2-2-2

Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk.

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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