–-CFNH Staff
Warm-up Drills
I. Jump Rope x 3:00
(Doubles, Singles, Run-in-place, etc.)
II. 3 Rounds of
5 x Snatch Grip Deadlift
5 x Hang Snatch
5 x Overhead Squat
10 x Hollow Rocks
10 x Scorpions 5L/5R
10 x PVC Passthroughs
III. Mobility
(Notes: Challenge for the day… test one rep of a PVC Passthrough assessing for chest and shoulder stiff/tightness. Perform across ball therapy on the pectorals minor and anterior shoulder region before re-testing the PVC passthrough. Thoughts?)
Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest and/or best executed successful lift; the complex as described below.
5-7 Attempts, climbing in weight of:
1 rep x Hang Snatch +
1 rep x Snatch +
1 rep x Overhead Squat
Notes: If able athletes should execute the complex unbroken, stringing together each movement with touch-n-go technique if possible. if possible; near 1RM attempts withstanding, of course… freaks.
Post loads to comments.
“Karen”
Complete for time
150 x Wallball (20/14lbs)
Notes: This is A BENCHMARK. Get some, freaks!
Post times to comments.
Modified Complex (Clean & Hang Clean): 105#
Modified Karen: 10:42 (10rds of 10 x Med Ball Cleans and 3 x push-ups)
Clean Complex : 125#
“Karen” : 12:22
Clean & Hang Clean: 95#
Karen: 14:33 Rx