Monday 03.02.2020

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Our Next Available On-Ramp Start Date: Tuesday, March 3 at 6:00pm, SPREAD THE WORD!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Front Squat (WK3)
Warm up as needed with 3-5 sets x 3-5 reps (climbing weight) before completing the following workload for Front Squat.

Every 2:00 minutes for 6 Rounds
5-5-4-3-2-1 x Front Squat (climb weight each set)

Notes: As heavy as form dictates, week three is a build to prep for strong performance this coming Friday’s one rep max Clean & Jerk as well as this coming Monday’s Front Squat Max effort day.

Post scores to comments.

“Coordination Plot”
For time
15-12-9-6-3 of
Dumbbell Squat Cleans (35/20lbs)
Dumbbell Thrusters (35/20lbs)

Notes: Scaling for movements is 1:1 today for repetitions. 50/35lbs would be scaled to Rx+.

Post scores to comments.

Samy Daghir

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