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Wednesday 07.15.2020

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Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x Barbell Row
7 x Power Clean
7 x Front Squat
10 x Shoulder Taps
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Overhead Range of Motion.

Impact/Focus: Front Squat Triples
Warm-up as needed before completing the following 7 Rounds of Front Squat 3-rep sets. This is the first time working loaded Front Squat from the rack post quarantine for most, reference recent training from the Clean and Front Squat series of sessions to stay within an ideal weight range today.

Every :75 for 7 Rounds
3 x Front Squat (climb weight as able)

Post scores to comments.

“Scuttlebutt”
Complete for time
Run 200m
21 x Wallball (24/24lbs)
21 x V-ups

Run 200m
18 x Wallball (24/24lbs)
18 x V-ups

Run 200m
15 x Wallball (24/24lbs)
15 x V-ups

Run 200m
12 x Wallball (24/24lbs)
12 x V-ups

Run 200m
9 x Wallball (24/24lbs)
9 x V-ups

Post scores to comments.

Samy Daghir

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