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Screen Shot 2016-03-07 at 8.44.33 PM”Hard, intense work of the body [or mind]… is the most conclusive evidence of our own being that we could possibly have.”
–James Dickey

Warm-up Drills
I. Run 400m
II. Dodge Ball
III. Mobility

Impact/Focus: Oly Complex
Warm-up with 2-3 sets of 3 reps each of the following complex before executing the assigned working sets/reps.


5 sets (increasing in weight) of
1 x Power Clean + 1 x Front Squat + 1 x Push/Split Jerk

Post scores to comments.

Work through 6 Rounds of (:30 work x :20 rest) for each of the following movements; complete 6 rounds for a movement before advancing to the next part of the WOD.

Box Jumps (24/32”)
GHD Sit-ups

Post scores (total & reps per mvmt) to comments.

Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

Samy Daghir

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