Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload every :75 for 8 rounds total.
2 x Power Snatch (Increasing)
Notes: Today’s repetitions will be touch and go from the floor. Movement efficiency should be a focus for application to heavier weight that will be seen in future WODs.
Post times to comments.
“Helot”
Complete for time
15 x Slamball (40/20)
35 x Deadlift (135/95)
35 x Push-ups
35 x Box Jumps (24/20)
35 x Floor Wipers (95/65)
35 x DB Clean & Jerk (50/35)
15 x Slamball (40/20)
Post times to comments.
Power Clean: 210#.
“Helot”: 14:16 scaled (30# slamball • 16kg kettlebell c&j).
Power Snatch EMOTM: 60# ➡️80#
Helot: 26:30 (25# DB’s)