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Monday 07.19.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills

Impact/Focus: Power Clean
Warm-up sets of 2-3 reps, touch and go sets for double; Build to a starting weight 60% or heavier.

5 Rounds on the :90 seconds of
2 x Power Clean
(build weight across)
+
5 Rounds on the :90 seconds of
1 x Power Clean
(build weight, sustain for final 3 Rounds)

**touch and go for the sets of 2; climb weight each set as able, repeat the best weight lifted for the final 2-3 rounds.

Post scores to comments.

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.

Post scores for five AMRAPs to comments.

Samy Daghir

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