Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following snatch complex.
1 x Snatch + Hang Snatch + Overhead Squat
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“2K TT”
For time
Row 2000m
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Skill Development
– CFNE Bulletproof Shoulders
– Slay GOATS
– Mobilize
Snatch Complex: 165#.
“2K TT”: 7:34.3
Snatch Complex: 125#
“2k TT”: 8:02.4…. was too lazy on the first 1,000. definitely should’ve been sub-8!