Warm-up Drills
I. Row 500m
II. Foam Rolling Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Power Snatch Every :75 (x 10 Rounds)
Warm-up with sets of 1-2 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.
Every :75 complete the following, maintain working weight or climb as able every round or two; emphasis on technique and barbell cycling.
10 Rounds
Power Snatch x 2 Reps
Post scores to comments.
“Caged Helen”
12:00 AMRAP of
2 x Shuttle Run (8 lengths @ 400ft)
15 x American Kettlebell Swings (24/16g)
7 x Pull-ups
Notes:
1. Scale Pull-ups to 1:1 or substitute Ring Rows at 2:1. Adjust KB Weight as necessary.
2. Rx+ @ 32/24kg for the AKB Swings. C2B Pull-ups. Set/Reps Unbroken.
Post scores to comments.
Skill Development
6 Rounds of :10 to :20 x Ring Support
3 x 8 reps each arm DB/KB High Pull (light weight)
Power Snatch: 80#
Caged Helen: 4 + 16 rx
60:00 of cf kids
Impact focus with the 5pm x
Power Snatch 95,115,115,125,135…135lbs x 2 reps with reset each interval
Power snatch: 85# x 21
Caged Helen : 3+ 28