Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
10 x V-ups
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3 (70-75% 1RM)
Notes: Athletes should base their % off their 1RM established on 08.29.2017.
Post loads to comments.
“Fourth Quarter”
Complete 4 rounds for max reps at each station
:45 x Thrusters (95/65)
:15 Rest
:45 x ‘American’ KB Swings (32/24)
:15 Rest
:45 x Row (Calories)
:15 Rest
:45 x GHD Sit-ups
Rest 1:00 between rounds.
Post rounds completed per movement to comments.
“Fourth Quarter” : 54 (15# bar)/65 (16kg-Rt. Arm)/37/80
Power Snatch: 57#
Fourth Quarter: 29/38/35/84 (50# swings and last two rounds of sit-ups done on ab mat)
Power Snatch: 95#
“Fourth Quarter”: 51/46/43/49 Rx’d