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img_1705Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat.

Front Squat 3-3-3-3-3

Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle.

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“Clean Sweep”
Complete 5 rounds for time of
7 x Handstand Push-ups
14 x Hang Power Clean (95/65)
28 x Double unders

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Skill Development
Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)

Samy Daghir

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