Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility
Impact/Focus #1: Power Snatch Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.
1 x Power Snatch.
Notes: Athletes should increase weight for as long as possible.
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Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.
Bench Press 5-5-5-5-5
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WOD
5-10:00 Metabolic Conditioning
Power Snatch:100#
Bench Press 5 RM:135#
Met Con:
30-20-10 :- GHD + Hammer Strikes + Russian Twists
7:17 (10#/40#)
Power Snatch: 105#
Bench Press: 115×5 PR
Metcon: 5:56 RX
Power Snatch: 115# (ended with 120# full snatch)
Bench Press: 100#x5 (105#x3)
Metcon: 6:00 Rx’d
Power Snatch: 65# (PR!)
Bench Press: 70×3
Metcon: 8:49 RX
Make that 70×5…whoops!
Power snatch: 160#. ?
Bench press: 140#.
Metcon: 7:09 Rx.
thats pretty cool you can use emojis…