Monday 07.02.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills

Impact/Focus: Push Jerk
Warm-up as needed for starting weights @ +/- 60% of a 1RM; work up in weight across the sets of two before completing all sets of 1 rep at the same weight per interval.

Push Jerk 2-2-2-2-1-1-1


  • Start at 60% of a 1RM as a general guideline.
  • Climb for the sets of 2, same weight across the sets of 1.

Post scores to comments.

3 Rounds for time of
Run 400m
12 x Pull-ups
24 x 1-arm Dumbbell Snatch


  • Dumbbells @ @50/35lbs.
  • Alternate sides each repforthe dumbbell snatch.

Post scores to comments.

Samy Daghir

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