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12.04.2015

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10410939_844670598912274_8028812686757914027_nWarm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch
Following movement review, warm up as necessary to complete the following workload.

Snatch 1-1-1-1-1

Notes: Athletes should be working on proper technique with priority over weight.

Post loads to comments.

“Egregious”
Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Ring Rows (**Pull-ups)
Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Toes-2-Bar
Burpees

**Notes: Athletes looking for an additional challenge to develop their bodyweight skills are encouraged to substitute pull-ups for ring rows.

Post total reps for each AMRAP to comments.

Samy Daghir

5 thoughts on “12.04.2015”

  1. It’s been a rough week. Need boat loads more mobility work, and better sleep and hydration.

    Snatch: 105#.
    Been stuck there for years. Failed at 115 and 110.
    Work on those hips!

    WOD:
    P1: 68? RX – Pullups broke into singles into the 9s.
    P2: 65? RX – 2TB broke into singles in the 6s.
    *Ripped today. Made the rest of the workout rough.

    Happy Friday! ;)-

    Reply
  2. “Snatch – Power version”: 115# x 1 (might be a PR)
    “Egregious” : 88**/66

    Think of me lying on a beach all next week in Florida!!

    Reply

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