Warm-up Drills
I. Run 800m
II. 2 Rounds of:
30 ft Duck Walk
30 ft Crab Walk
30 ft Bear Crawl
30 ft Walking Lunges
30 ft Broad Jumps
30 ft Inchworms
III. Mobility
Impact/Focus: Hang Power Snatch
Against a 15:00 Running Clock work up to a technically sound 3 rep record.
Hang Power Snatch 3-3-3-3-3
Post scores to comments.
“Them Sum Jasty-Nimstics”
21-18-15-12-9-6 reps for time of
Box Jumps (24/20”)
GHD Sit-ups
Ring Push-ups
Post results to comments.
Hang Power Snatch – 145#
Them Sum Jasty-Nimstics – 12:43
Hang Power Snatch: 75#
“Them Sum Jasty-Nimstics”- 16:56
Snatch – not so much
Them Sum Jasty Nimstics: 15:25
Snatch
75# 3x
Them Sum Jasty-Nimstics
22-18-16-12-8-6
Scaled to 35lb DB weighted box step ups to give the left ankle some more time. Altered the reps to even numbers for the step ups.
14:33