Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload. Technique will be the focus here prior to increasing weights.
Snatch 2-2-2-2-2
Notes: Athletes will reset hips after each repetition at the ground.
Post loads to comments.
“Pull then Push”
3 rounds for time of
500m Row
12 x Burpees
21 x Box Jumps (24/20)
Post times to comments.
Snatch 125 x 2
Pull then Push 14:54 Rx
“Power Snatch 2-2-2-2-2” : 95#
“Pull Then Push” : 15:40
Snatch: 85#
Pull then Push: 16:05 rx