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Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 8+RM
II. Front Squat 4RM 6+RM
III. Back Squat 4RM 12+RM

Notes: Warm-up sets/reps should be appropriate for each athletes’ specific ambitions for rep records/movement PR’s.

Post sets/reps/loads to comments.

For time
3 Rounds for time of
Run 200m
12 x 1-arm KB Snatch (6R6L-24/16kg)
Max Reps x L-sit Pull-ups

Post scores to comments.

Samy Daghir

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