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The CFNH Crew this past weekend at the Heart & Swole Competition!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Snatch EMOTM
Warm-up as needed before completing the following EMOTM. Every :90 execute 2 x Snatch (i.e., Squat Snatch) for the first six rounds (two reps per :90). Execute 1 x Snatch (i.e., Squat Snatch) for the final four rounds every ninety seconds (one rep per :90). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

Every :90 for 6 rounds: 2 x Snatch
Every :90 for 4 rounds: 1 x Snatch

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“Valentines Day Massacre 2017”
Fighting against a 15:00 time cap attempt to complete the following for time:
21-15-9 reps of
Box Jumps (24/20”)
American KB Swings (32/24kg)
Row x kcal

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You can’t hide behind the lens forever…

Skill Development
*See guidelines on whiteboard

Samy Daghir

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