Thursday 12.15.2022

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Skills at the 645… YESSS, NINJAS!

Warm-up Drills
I. Row 500m (no straps)
II. 6 x Dynamic Drills w/ 10 x Hollow Rocks after each
III. Mobility (Squat, Front Rack & Overhead Emphasis)
ROMWOD x 12:00

Impact/Focus: Power Clean Singles
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following.

8 Rounds, on the 1:30 of
Power Clean x 1-1-1-1-1-1-1-1 (Climb weight as able)

*Athletes may build across sets and reps, leaving room for 1-2 Drop Sets @ Metcon Weight or 50-60% of the best lift on the day.

Post scores to comments.

Complete 5 Rounds for Time of

15-12-9-6-3 x Power Clean (135/95lbs)
15-12-9-6-3 x Handstand Push-ups
40ft x Dumbbell Walking Lunges

Notes: Scaling and points of performance should be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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