Wednesday 01.05.2021

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Warm-up Drills
I. Row 500m + 30 x Hollow Rocks
II. Dynamics & Mobility Drills

Impact/Focus: Press Waves
Warm-up with sets/reps building to a target starting weight for the following interval of Strict/Military Press.

Every 2:00 x 6 Rounds Total
Press 3-2-1-3-2-1

*Complete a final set of Dumbbell Press x 10 reps at 20-40% of the best weight lifted across the barbell sets.

Post scores to comments.

“Sloppy Joes”
5:00 AMRAP of
1 x Full Clean (165/110lbs)
1 x Push Jerk (165/110lbs)

Rest 1:00

5:00 AMRAP of
5 x Pull-ups
7 x Burpees

Rest 1:00

5:00 AMRAP of
7 x Slamball
7 x Reverse Burpees

Post scores for each AMRAP to comments.

Samy Daghir

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