Monday 07.10.2023

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The 8AM Dumbbelll Snatchin, YESSSSSS!!!!

Warm-up Drills
I. Row 500m or Run 400
II. Air Squat, Drop Squat, PVC Full Clean Progression
or…Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Squat Clean Primer EOMOTM
Warm-up as needed during the following intervals, practicing movement and technique for the Full Clean which comes from the floor and passes through the full squat receiving position.

Every 2:00 seconds for 5 Rounds
Squat Clean x 1-3 reps
(practice touch and go, building to metcon benchmark or scaled weight)

Post scores to comments.

For time
21-15-9 reps of
Full Clean (135/95lbs)
Ring Dips


  • Benchmark WOD Reference: “Elizabeth” was run on 09.05.2022 and is linked HERE.
  • The Full Clean is received in the bottom of the Front Squat position.
  • Adjust the weight as needed based on individual level of development with this movement; targeting the 12:00 Time Cap.
  • A Power Clean plus a Front Squat is a viable way to navigate the WOD for athletes still developing confidence and consistency with this movement.
  • Scale the weight to prioritize the integrity of the Rx movement development.
  • Scaling for Ring Dips will be covered during the whiteboard brief.

For the [Squat] Clean video demo link click HERE.
Post scores to comments.

Skill Development: Bonus Fun Accessorized
Complete the following for quality
3-4 Rounds of
12-15 x GHD Back Extensions
(or a :30 second hang)
20-30 x Hollow Rocks

Samy Daghir

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