Friday 08.12.2021

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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 (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Overhead Squat
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

10 Rounds on the 1:30 of

Overhead Squat x 5-4-3-2-1-5-4-3-2-1 reps

*repeat the same sets/weights for each 5 to 1 progression*

Post scores to comments.

“Kippered Snacks”
Complete for time
Run 400m
1-2-3-4-5-6-7-8-9-10 reps
Overhead Squat (95/65lbs)
Bar Facing Burpees

Notes: Scale weight as necessary to ensure the best movement execution is possible for today. Rx+ 115/85lbs.

Post scores to comments.

Samy Daghir

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