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Thursday 12.17.2020

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**IMPORTANT ANNOUNCMENT REGARDING THE WINTER STORM**

AM CLASSES ARE CANCELLED DUE TO INCLEMENT WEATHER

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
10 x Air Squats
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

“Gail’s Gauntlet”

Part 1 Power Clean

10:00 EMOTM (every minute on the minute) of

1 x Power Clean

**sustained sets or climb weight**

Notes: Weight guidelines would be 155/105lbs Rx weight, scaled as needed, performed every minute x 1 rep. Athletes may also choose a % of a 1rep Power Clean at 65-85% and sustain that weight for each round. Rx+ athletes should build to a 1RM every minute on the minute, ascending as heavy as possible within the working time.


Part 2 HSPU Skills/Drills

10:00 EMOTM (every minute on the minute) of

:30 x Handstand Reps or Timed Holds
:30 x Rest

Notes: Select Handstand Push-ups or Scaled HSPU movements and perform for max reps within the time intervals shown for 10 rounds, every minute on the minute. Athletes may also select from Handstand skill component drills as shown below in place of active pressing movements today.

1. Plank / Plank Shoulder Taps
2. Pike/Stinkbug Holds
3. 1 to 2 rep of Wallwalk with HS Hold
4. Kick-up to Handstand Hold
5. Kick-up to Handstand w/ Max Reps Shoulder Taps or Negative HSPU
6. 5 to 10ft Handstand Walk
7. :05 to :10 second Freestanding Handstand Hold
8. Rx or Scaled Handstand Push-ups Max Rep intervals


Part 3 Front Squat

10:00 EMOTM (every minute on the minute) of

1 x Front Squat (from rack)

**sustained sets or climb weight**

Notes: Weight guidelines would be 155/105lbs Rx weight, scaled as needed, performed every minute x 1 rep. Athletes may also choose a % of a 1rep Front Squat at 65-85% and sustain that weight for each round. Rx+ athletes should build to a 1RM every minute on the minute, ascending as heavy as possible within the working time.


Part 4 Rowing

10:00 EMOTM (every minute on the minute) of

:30 x Row max effort distance/kcal
:30 x Rest

Post scores for the four parts to comments.

Samy Daghir

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