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Wednesday 10.02.2019

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Warm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Front Squat Triples
Warm-up to a working weight of +/- 65% 1RM for the following :90 intervals x 5,3, and 1 rep sets of Front Squat. Climb weight across each round as able.

Every 1:30 x 6 Rounds of
5,5,3,3,1,1 reps x Front Squat

**Climb weight across sets and reps as able.

Post scores to comments.

“Velvet Revolver”
6 Rounds for time versus a 15:00 time cap
Run 200m
12 x Box Jump Over’s (24/20”)
12 x American KB Swings (32/24kg)

Post scores to comments.

Skills & Drills
*Movement/ROM practice for Ring Muscle-ups
*Pistols and Pistol Box Squat Drills

Samy Daghir

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