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IMG_0118Warm-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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5-10:00 Metabolic Conditioning

Samy Daghir

7 thoughts on “06.15.2016”

  1. Power Snatch:100#
    Bench Press 5 RM:135#
    Met Con:
    30-20-10 :- GHD + Hammer Strikes + Russian Twists
    7:17 (10#/40#)


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