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Friday 06.07.2019

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
IV. Clean & Jerk Barbell Warm-ups

Impact/Focus: C&J 1RM Versus 10:00
Warm-up with 3 sets of 2-3 reps each; build to 60% range to begin the 10:00 clock to max.

Clean (Full or Power) & Jerk
Climb as able across sets within the time cap.

Notes: Establish load day or personal record for the Clean and Jerk while also establishing an understanding of a functional working weight for shoulder to overhead strength training which is imminent and upcoming.

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“TGIF”
Complete for time
21 x Sumo Deadlift High-Pull (95/65lbs)
21 x Overhead Squat (95/65lbs)
Run 200m
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Overhead Squat (95/65lbs)
Run 400m
9 x Sumo Deadlift High-Pull (95/65lbs)
9 x Overhead Squat (95/65lbs)
Run 800m

Notes: Scale as necessary for weight.

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Samy Daghir

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