12.03.2014

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

3 x TnG Power Snatch (60-70% 1RM)

Notes: Today’s focus will be completing 3 quality repetitions in a row of Power Snatch. Athletes may increase weight throughout the workout if needed and technique allows.

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Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.

Front Squat 3-3-3-3-3

Notes: Athletes will use 3 warm up sets to warm up to a challenging weight that will be used for all 5 working sets of Front Squat.

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WOD
5-10:00 Metabolic Conditioning