Monday 11.14.2022

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills)
IV. Training Overview, Set-up & Warm-up

Impact/Focus: Clean & Jerk
Warm-up sets & reps building to a starting weight x 6:00
Then… 6 Rounds, on the 2:00 of

Clean & Jerk x 1-1-1-1-1-1RM

Notes: Full or Power Clean + Push or Split Jerk are all viable options.

Post scores to comments.

“No Water Breaks”
Complete for time

Power Clean (95/65lbs) x 21-18-15-12-9
Abmat Sit-ups x 21-18-15-12-9
Walking lunges x 50ft
Bear Crawl x 50ft

Notes: Scale weight as needed.

Post scores to comments.

Samy Daghir

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