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Friday 06.21.2019

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Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility
IV. Full Clean Barbell Technique Review and Warm-up Sets

Impact/Focus: Full Clean Breathing Ladder 1-to-7-to-1

Complete as a breathing ladder for time and quality
Full Clean x 1,2,3,4,5,6,7,6,5,4,3,2,1

Notes: Weight selection will be covered during the whiteboard brief. Complete each workload as a single, unbroken touch-and-go set, as best as able while holding to an equal number of controlled respirations between rounds. Report time and weights upon completion.

Post scores to comments.

“Metabo-myte”
For time
25-20-15-10 reps for time of
Bumper Ground-2-Overhead (45/25lbs)
V-ups
Wallball (20/14lbs)
Slamball (30/20lbs)

Post scores to comments.

Skill Development: Ring Muscle-up Skill Training Assignments (workload or transition technique emphasis)

Samy Daghir

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