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Monday 12.17.2018

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Warm-up Drills
I. Jump Rope x 3:00 of
*Adaptive run 1: 200 reps single under x 1 leg alt L/R
II. 2 Rounds of
5 x Barbell Row
5 x Snatch Grip Deadlift
5 x Snatch High Pull
5 x Hang Snatch
5 x Overhead Squat
10 x Hollow Rocks
III. Mobility

Impact/Focus: Hang Snatch EMOTM
Warm up as needed for the following 10:00 EMOTM x 1 Hang Snatch training.

Every minute on the minute for 10 Rounds:

1 x Hang Snatch (heavy)

Notes: Sets and reps during warm-up should accommodate a challenging workload; if athletes have data on any full snatch movement would receive a 90% range target for guidance. There is limited time for weight adjustments during the WOD, use discretion and have a plan for approaching today. We’re looking to see heavy and tough, but repeatable with cleanly executed form… Let’s see how we do with this rapid fire capacity test.

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“Holiday Season”
Complete for time
9-15-21 x Thrusters (95/65)
9-15-21 x Chest-2-Bar Pull-ups
40-40-40 x Double unders

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Samy Daghir

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