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Tuesday 09.29.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
10 x Power Snatch
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Heavy w/ Technique Emphasis
Every :90 for 10 rounds complete the following, climbing from a light weight to a moderate to heavy set by the final round. Refresh points of performance and technique during early sets. Touch and go if able, dump and reset as needed.

Power Snatch x 2 reps (climb weight)

Notes:

  • Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
  • Refresh points of performance and technique during early sets.
  • Touch and go if able, dump and reset as needed.

Post scores to comments.

“Oars”
5 Rounds for time versus a 15:00 Time Cap

Row 250m-250m-250m-250m-250m
Pull-ups x 15-12-9-6-3
Burpees x 15-12-9-6-3

Notes:

  • Pull-ups may be strict or kipping.
  • Scale to Ring Rows as needed.f
  • Utilize step back method for burpees to mitigate “Karen’s” DOMs.

Posts scores to comments.

Samy Daghir

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