Wednesday 02.16.2022

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Coaching + Micromachine Coaching, YEESSSSSSSS!

Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

*Front Rack & Overhead Movement Emphasis.

Impact/Focus: Clean & Jerk
Warm-up Sets/Reps x 5 Minutes
(Minimum 10 rep buy in x 1-3 rep sets building to starting weight)

Every 2:00 x 7 Rounds complete the following
1 to 3 reps x Clean & Jerk
(all singles, no touch and go reps)

Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique.

Post scores to comments.

“Classically Conditioned”
Complete for time

50 x Double-unders to begin,
3-6-9-12-15 reps x Deadlift (225/155lbs)
3-6-9-12-15 reps x Ring Dips
50 x Double-unders at the finish of each round

Post scores to comments.

Samy Daghir

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