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05.04.2017

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18221674_1382902695089059_2880155833279764546_nANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Red Seven”
Complete the following again a 13:00 running clock:
Run 800m

In the remaining time complete as many rounds/reps as possible of
7 x Power Snatch (115/75)
14 x Box Jumps (24/20)

Notes: Rx+: 135/95lbs power snatch and 30/24″ box jumps

Post rounds/reps completed to comments.

Samy Daghir

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