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11.16.2016

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Thank you to everyone who made this Veteran’s Day a rewarding and powerful experience.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Warm-up
50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints (2-3)
III. Mobility

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

Snatch 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee

Notes: For percentage assignments refer to 10.26.2016 linked HERE.

Post loads to comments.

“Seagrams Sevens”
7 Minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post scores to comments.

Post-WOD Accessory Training
3-4 Rounds for quality of
20 x GHD Sit-ups
15 x Hip Extensions
20 x 1-arm Dumbbell Row (10L/10R)

Notes: Quality movement will be emphasized for proficiency development, select Dumbbell loads that are challenging yet do not compromise strict execution. Increase weights across sets as necessary.

Samy Daghir

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