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Tuesday 10.05.2021

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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: Power Clean & Jerk
Complete the following workload on the :90 seconds, beginning as close to 60% of a 1RM as possible.

Power Clean & Jerk 2-2-2-1-1-1-1-1 (Build weight across)

Then…
1 to 2 x Drop sets at metcon weight or lighter to transition into preparation for the following training METCON.

Post scores to comments.

“Scrambo”
For time
Row 500m
15 x Clean & Jerk (115/85lbs)
30 x GHD/Abmat Sit-ups

Row 500m
12 x Clean & Jerk (115/85lbs)
24 x GHD/Abmat Sit-ups

Row 500m
9 x Clean & Jerk (115/85lbs)
18 x GHD/Abmat Sit-ups

Notes: Scaling and points of performance for today’s WOD will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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