Monday 06.22.2020

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Warm-up Drills
I. Run 400m
II. 2 to 3 rounds for quality of
7 x Barbell Power Clean
7 x Barbell Front Squat
7 x Push-ups
14 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Impact/Focus: Power Clean & Front Squat Triples

Complete the following workload Every :75 for 10 Rounds
3 x Power Clean + 3 x Front Squat

**Same weight across or build in weight every two to three rounds; base working weight selections on previous programming/training completed.

Notes: Warm-up to a light/moderate weight that can be Power Cleaned & Front Squatted for 3 to 5 repetitions, repeatedly for interval work. Today the weights selected should facilitate barbell cycling, but may build on weight from last week or use similar load for sustained set/rep work across intervals.

Post scores to comments.

For time
Run 800m
50 x Thrusters (75/55lbs)
30 x Pull-ups
Run 400m

Notes: If thrusters would have to be broken into more than three sets scale weight to 45/35lbs. Scale Pull-ups as needed at 1:1 for rep volume adjustment.

Post scores to comments.

Samy Daghir

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