Tuesday 08.06.2019

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Next Available On-Ramp Starts
Tuesday, August 6th at 6:00pm

Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch Triples EMOTM (:90)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for the Power Snatch.

Every :90 seconds for 6-7 Rounds
3 x Power Snatch (sets at same weight; 60-70%)

Post scores to comments.

For time
35-25-15 x Row (kcal)
35-25-15 x GHD Sit-ups
70-50-30 x Double-unders

Notes: Scaling for Abmat Sit-ups is 1:1 today, Single-unders is 2:1.

Post scores to comments.

Skill Development
A. Spikeball!!
B. Mobility (see below)
C. Spikeball
D.DB Row 4 x 8 reps each arm, climb in weight
Hip Extensions 3 x 8 reps
Back Extebsions 3 x 6 reps
**Additional Corrective movement assignments 3 x 6 reps per side

Samy Daghir

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