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Wednesday 06.24.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds for quality of
7 x Power Snatch
7 x Press
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**ROMWOD Option provided: “Raw” x 12-22 Minutes**

Impact/Focus: Press
With a total working time of 12:00;
Warm-up as needed building to a light to moderate weight (50-60% of a 1RM Press) before beginning working sets/reps as follows.

Press
5-5 @ 50-60% of 1RM
3-3-3 @ 65-70% of 1RM
2-2-2 @ 75-80% of 1RM

Notes: This is an eight set assignment above. The percentages and weights should be scaled lighter if necessary to facilitate ideal technique and a controlled negative with a return to an ideal starting position for subsequent repetitions during each set.

Scaling Example
Press
5-5 @ 40-50% of 1RM
3-3-3 @ 50-60% of 1RM
2-2-2 @ 65-70% of 1RM

Post scores to comments.

“Charles Snarkley”
Complete for time
Row 500m
Then…
15-12-9-6-3 x Power Snatch (75/55lbs)
30-24-18-12-6 x Wallball (20/14lbs)
Then…
Row 500m

Notes: Emphasis is on pulling under the weight and the timing of this technical aspect/efficiency aspect of the lift.
There will be a 15:00 time cap today.

Post scores to comments.

Samy Daghir

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