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IMG_4789Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm-up as necessary to facilitate working sets that increase in weight every two intervals. Then…
Every minute on the minute, for 10 minutes total, execute the following workload:

2 x Power Snatch

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“In & Out, Clean.”
For Time
Row 500m
40 x Abmat Sit-ups
30 x Russian KB Swings (32/24kg)
20 x Handstand Push-ups
10 x Dumbbell Burpee Pick-ups (50/30lbs)
20 x Handstand Push-ups
30 x Russian KB Swings (32/24kg)
40 x Abmat Sit-ups
Row 500m

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Skill Development
10:00 EOMOTM
Odd minutes: 8-14 x Pistols (alternating legs)
Even minutes: L-sit x :15-25

Samy Daghir

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