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01.12.2016

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fullsizerender-74Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).

Hang Power Snatch 3-3-3-3-3

Post loads to comments.

“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower

Post rounds/reps completed to comments.

Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)

Samy Daghir

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