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Tuesday 07.30.2019

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Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch Doubles
Complete 2 x Power Snatch every :75 for 7 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.

7 Rounds x Every :75 seconds
Complete the following

2 x Power Snatch (climb weight per 1-2 rounds)

Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs. Today we will be working to establish the relationship between Pull, Hit and Catch movement/ positions as well as footwork facilitating the Receiving Position. Additional Drills for hip hinge value and pulling under the bar after completing the second pull will also be addressed building on established progress from previous training.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Discipline Burner”
5 Rounds for time of
9 x Thrusters (95/65lbs)
18 x V-ups
Run 200m

Notes: V-up scaling to tuck-ups or supine leg raises will be 1:1 today. Adjust loads for Thrusters to reinforce unbroken sets once the bar leaves the floor.

Post scores to comments.

Samy Daghir

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