Monday 10.08.2023

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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Hang Power Clean
Warm-up Sets/Reps x 5:00
(movement practice and movement pattern repetitions are prioritized over adding weight to a light or empty bar here)

Every minute, for 15 rounds total, climb weight across sets and reps as able;

EMOTM x 15
Hang Power Clean x 2 rep

Notes: Climb/adjust weights per set as able or needed. Rest a round as needed for a reset of weight overloads and or form breaks down at the tempo.

Post scores to comments.

4 Rounds for time
vs. a 14:00 Time Cap
5 x Bar Muscle-ups or 12 x Pull-ups
7 x Hang Power Cleans (115/85lbs)
35 x Air Squats

Notes: Scaling and Rx+ Menus are spicy today, bring it, Ninjas. Details and Points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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