Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).
Hang Power Snatch 3-3-3-3-3
Post loads to comments.
“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower
Post rounds/reps completed to comments.
Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)
“Hang Power Snatch” : 85 x 3 (95 F)….90???
“Oar’s Revenge”: 3 + 93 m/2 + 258 (….2 more burpees !!….)
“Hang Power Snatch” : 85 x 3 (95 F)….90???
“Oar’s Revenge”: 3 + 93 m/2 + 258 (….2 more burpees !!….)
Hang Power Snatch: 120#x3/125#x2
“Oar’s Revenge”: 2 + 250m (red banded dips)/2