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03.15.2017

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IMG_8554Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload of Cleans.

Clean 2-2-2-2-2

Notes: Today’s training will be touch & go repetitions.

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Impact/Focus #2: Turkish Get-ups
Warm up as needed before completing the following workload every :90 for 6 total rounds.

1 x KB Snatch + Turkish Get-up** (Left)
1 x KB Snatch + Turkish Get-up** (Right)

Notes: A completed repetition will include a KB snatch, then performing the turkish get-up in reverse order from standing, supine, back to standing.

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “03.15.2017”

  1. “Clean Doubles” : 135# x 3
    No TGU’s – did shoulder mobility
    Met Con: 30-20-10 Russian KB & Slamball
    6:25 (20kg/30#)

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