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Friday 09.10.2021

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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 Front Rack Mobility)

Impact/Focus: Clean & Jerk
Complete the following workload versus a 10:00 running clock.

Clean & Jerk 2-2-2-1-1-1-1 (climb weight as able)

Notes:

Building on the Clean development from last week, today we will work on the full ground to overhead version of the lift. Emphasis and training points of performance will build around proper pulling under the bar in the clean, the transition to the Jerk overhead, and the technique applicable to the Jerk movement’s successful application.

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“Fun-ktional”
Complete for time
10 x Muscle-ups
20 x Burpees
30 x Knees-to-Elbows
40 x Dumbbell Hang Clean & Jerk (50/35lbs)
50 x V-ups
60 x Medicine Ball Cleans (20/14lbs)

Notes: Scaled movements and Rx+ details will be covered during the whiteboard brief.

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Samy Daghir

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