Thank you to everyone who made this Veteran’s Day a rewarding and powerful experience.
I. Coach’s Choice
II. Dynamic Warm-up
50m Build-up Sprints (2-3)
Impact/Focus: Pause Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Snatch.
Snatch 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee
Notes: For percentage assignments refer to 10.26.2016 linked HERE.
Post loads to comments.
7 Minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post scores to comments.
Post-WOD Accessory Training
3-4 Rounds for quality of
20 x GHD Sit-ups
15 x Hip Extensions
20 x 1-arm Dumbbell Row (10L/10R)
Notes: Quality movement will be emphasized for proficiency development, select Dumbbell loads that are challenging yet do not compromise strict execution. Increase weights across sets as necessary.