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01.04.2017

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fullsizerenderWarm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus #1: Snatch Doubles
Warm up as needed before completing the following workload; 2 reps of Snatch every :90 for 5 working sets.

2 x Snatch

Notes: Warm-up to facilitate all 5 working sets at 85%1RM. Reps should be touch and go.

Post loads to comments.

Impact/Focus #2: Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 2-2-2-2-2

Notes: As heavy as proper form permits; get some, freaks.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “01.04.2017”

  1. “Snatch (Power) Doubles” : 85#
    “Back Squat 2-2-2-2-2”: 195# PR!
    Met Con:
    Tabata Intervals – Med Ball Cleans & Burpees
    50/35

    Reply

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