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Congratulation to Jeff for completing the Runner’s World Classic this past weekend. This involved him completing a 5K and 10K on Saturday, and then a half marathon on Sunday. What an accomplishment, we’re proud of you.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Press
III. Mobility

Impact/Focus #1: Power Clean Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00.

1 x Power Clean

Notes: Athletes should increase weight for as long as possible.

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Impact/Focus #2: Barbell Row
Warm up as needed before completing the following workload for Barbell Row.

Barbell Row 5-5-5-5-5-5

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5-10:00 Metabolic Conditioning

Skill Development
Mobilize and prepare for Thursday’s glory!

Samy Daghir

4 thoughts on “07.20.2016”

  1. “Power Clean EMOTM” : 145#
    “Barbell Row” : 105 # x 5
    Metcon: 3-6-9-12….KB Swings & 10-20-30-40 DUs:
    185 Reps ( DUs 10/20/0/10/10 – balance SUs X 3)


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