Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Snatch 6 x 3
Warm-up as needed before completing the following workload vs. 15:00 time cap.
Snatch 3-3-3-3-3-3
Notes:
Rx+: @70,75,80,70,75,80% x 3 reps each
Rx: @75% of a recent heavy single or 1RM
Scaled: @60% of a recent heavy single or 1RM
Post scores to comments.
“Rack-Rack City”
10:00 AMRAP of
10 x Burpees Lateral Over Dumbbell
5 x 1-arm Push Press (Left Arm)
5 x 1-arm Push Press (Right Arm)
40ft x DB Front Rack Walking Lunges (1×50/35lbs)
Notes: 5ft = 1 rep for scoring today. Scale loads as necessary.
Post scores to comments.
“Snatch 6 x 3”: 75#
“Rack-Rack City”: 3+8 Rx(40#)
“Impact/Focus: Snatch 6 x 3” : 75# – Power Snatches
“Rack-Rack City” : 3 + 20 w/35# DB