Thursday 02.09.2023

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Sylvia returns from a glorious trip as a CFNH ambassador to the training halls of Philidelphia; aka the birthplace of the United States Marine Corps 1775, Tun Tavern (Yut…. YESSS!)

Warm-up Drills
I. Row 2:00 (w/ no straps)
II. 2 Rounds of 10 x Air Squats, 15 x Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Overhead Emphasis)

Impact/Focus: 1-Arm Dumbbell Snatch
Warm up as needed before completing the following workload every 2:00 for 7 Rounds total. Perform the weightlifting task and use the remaining time on the clock to adjust weights as needed before the next interval. Each set is completed as touch and go reps Left Arm THEN touch and go reps Right Arm.

3 Rounds,
on the 2:00 of
8-10 x 1-Arm Dumbbell Snatch
(ie. 4-5 reps L + 4-5 reps R, climb weight as able)

3 Rounds,
on the 2:00 of
2-6 x 1-Arm Dumbbell Snatch
(ie. 1-3 reps L + 1-3 reps R, climb weight as able)

1 Round, partitioned across the final 2:00 of
Lighter weight x 10-20 reps practicing methods of H2H (Hand to Hand Switches)

Post scores to comments.

“Short Division”
For time
21-15-9 x Dumbbell Burpees (Lateral or Facing over Bar)
21-15-9 x Handstand Push-ups
42-30-18 x 1-arm Dumbbell Snatch (Alt.L/R, 50/35lbs)

Note: Scaling and training points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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