Thursday 10.17.2019

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Castro’s image hint…. hmmmm lunges?Definitely a$$ to grass in some rhetoric.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Clean & Jerk EMOTM
Complete 1 x Clean & Jerk every :75 for 10 rounds total, climbing in weight from 50-60% of a 1rm as able every 1-2 rounds.

10 Rounds x Every :75 seconds
Complete the following

1 x Clean & Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Storm Chasing”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Double-unders
3:00 x Dumbbell Box Step-ups (24/20”)
2:00 x Toes-to-bar
1:00 x Dumbbell Overhead Walking Lunges

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, distance, reps to comments.

Samy Daghir

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