Monday 11.15.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Power & Full Snatch emphasis)

Impact/Focus: Hang Power Snatch, :90 second intervals
Warm-up sets, reps & technique review x 5:00
Every 1:30 x 7 Rounds complete the following;

*Climb weight every 1 to 2 Rounds or complete at the same weight across (70-80%).

Post scores to comments.

“Broomstick to Boomstick”
Complete for time vs a 14:00 time cap

Row 1000m
3-6-9-12-15 X Power Snatch (115/85lbs)
15 x GHD/Abmat Sit-ups

Notes: Scale weights as needed, Abmats are 21 reps per set for today’s Rx+ 155/105lbs.

Post scores to comments.

Samy Daghir

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