Thursday 03.12.2020

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“Join me in celebrating these amazing women today and everyday! Every year I visit these women, I get a lesson in courage, strength, love, forgiveness, and self-confidence. There are leaders! #internationalwomensday2020 #myRwandansisters” –Heidi’s Facebook Album Caption… She is a motivator, leader, and wonderful woman role model who dedicates herself to serving others in powerful ways. Thank you for being you, Heidi, you inspire your crew at CFNH

Warm-up Drills
I. Row 500m
II. Mobility
III. Barbell Warm-up:
Power Snatch PVC + Hang Power Snatch + Hang Full Snatch

Impact/Focus: Snatch + Overhead Squat
Warm up as needed in preparation for the following timed set/rep intervals for Snatch + Overhead Squat. Technical capacity to achieve the full Snatch and Overhead Squat position will dictate weight assignments for today.

Every :90 seconds for 10 Rounds
1 x Snatch
1 x Overhead Squat
(Power or Full movements versions are both permitted)

Notes: Connect reps or dump and reset as needed per set/rep to facilitate learning and preserve the better movement pattern. The aim is to build on balance and proficiency in the full squat position building on the training from last Tuesday.

Post scores to comments.

“Thrasher Thursday”
Complete for time versus a 15:00 time cap
7 Rounds of
Row 20/14kcal
Handstand Push-ups x 10/7

Notes: Scaling for HSPU movements is 1:1, selecting to scaled for Dumbbell Push Press is 15/12 reps per round respectively at individually determined weights.

Post scores to comments.

Skill Development
4-6 Rounds for Skill Work and Position Hold Quality
15ft x Handstand Walk Practice
:30 x Rest
3 x Muscle-up negatives
3 x Skin-the-Cats
:30 x Rest
Max Timed Hold x L-sit Hold
:30 x Rest
Max Timed Hold x Ring Support
2:00 x Rest Between Rounds


Slap that Spikeball with impunity!!!!!

Samy Daghir

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