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08.13.2013

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlift (45/30lbs)
7 x Hang Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Snatch
Work through one of the following Snatch options
I. Find a 1RM from the 3 snatch positions. Once the bar leaves the ground it must be held through all 3 positions. Snatch, Low-hang Snatch, and High-hang Snatch
II. Snatch x 2-2-2-2-2
III. Snatch High-pull x 2-2-2-2-2

Notes: The sets today do not have to be executed as ‘touch and go’ sets (TnG). You may reset your grip and positioning between reps.

Post set/reps/loads to comments.

“Callimus”
3 Rounds for time of
5 x Deadlift (275/155lbs)
10 x Handstand Push-ups
15 x Toes-2-Bar/K2E’s
20 x Burpee Jumping Pull-ups

Post scores to comments.

Skill Development
8 Rounds of (:20 on x :10 rest)
Double-unders

Samy Daghir

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