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fullsizerender-2Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.

Clean 2-2-2-2-2 (@80%)

Notes: For percentage assignments refer to 10.12.2016 linked HERE.

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10-9-8-7-6-5-4-3-2-1 reps for time of
Slamball (40/20lbs)
Russian Twist (2ct.)
Box Jumps (30/24”)

Notes: In a flattering exchange with an employee/neighbor we were told;
“Damn, y’all throwing some serious weight in there? We can hear that! Yeah @%!, Brahhlic!”(sp?)
Keep getting some, freaks.
Thanks for the inspiration, kind sir.

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Samy Daghir

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