Tuesday 02.18.2020

Warm-up Drills
I. Row 500m
II. Mobility
III. Power Snatch PVC/Barbell Warm-up

Impact/Focus: Power Snatch Triples
Warm up as needed in preparation to build across the following timed set/rep intervals for Power Snatch.

Every :90 seconds for 7 Rounds
3 x Power Snatch (Climb weight)

Rest 2:00 & Adjust to working weights
Then…
Against a running clock complete the following workload

3 x Power Snatch (135/95lbs)
Rest :30
2 x Power Snatch
Rest :20
1 x Power Snatch
Rest :10
3 x Power Snatch
Rest :30
2 x Power Snatch
Rest :20
1 x Power Snatch
Rest :10

Notes: The second piece of the training above should be performed at
1. a representative percentage based weight from today’s best 3 rep Power Snatch or
2. training appropriate based on the athlete’s intended “Isabell” benchmark Barbell Snatch weight.

Athletes will check the clock at the conclusion of each working set and rest the time allotted before moving forward to the next task. Power Snatch sets are emphasized here as touch and go repetitions with points of performance being briefed focusing on barbell cycling proficiency.

Post best 3 rep weight and weight used for part two to comments.

“Whirling Dervish”
Complete as many rounds and reps as possible in 12:00 of
5 x Handstand Push-ups
7 x Box Jumps (24/20”)
9 x American Kettlebell Swings (24/32kg)

Notes: Rx+ 6” Deficit HSPU, 30” Box Jumps, 32/24kg AKBS.
Scale movements based on the individual at 1:1 repetitions.

Post scores to comments.

Skill Development
See your coach for guidance.