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Tuesday 12.15.2020

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Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Full Snatch (45/35lbs or PVC)
7 x Overhead Squat (45/35lbs or PVC)
10 x Hollow Rocks
III. Mobility

*3 Pos snatch drill for first round of Snatch.

Impact/Focus: Power Snatch 3×3 + 5×1
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :90 complete the following

Power Snatch 3-3-3-1-1-1-1-1
*climb weight across sets*

Notes:

  • Today is intended to work triples and singles for reps of Full Snatch or Power Snatch. Sustained weight across sets is acceptable however smaller, incremental climbs across sets would be ideal provided the affinity for missed reps remains low.

Post scores to comments.

“Persistence Hunting”
Complete as many reps as possible for each movement within the time allotted

5:00 x Ground-2-Overhead (lbs)
4:00 x Slamball (40,30/20,12lbs)
3:00 x Wallball (20/14lbs)
2:00 x American KB Swings (24/20”)
1:00 x Médecine Ball Cleans (20/14lbs)

Notes:

  • Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted:
  • 65/95/115/135/155lbs.
  • Scale weight as necessary.

Post method, lbs & reps to comments.

Samy Daghir

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