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Monday 01.18.2021

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Warm-up Drills
I. Row 2:00
II. Dynamic Mobility
Tall Duck Walk
Bear Crawl
Inchworms
Spider Man Lunges
Pike Walk
Lateral Lunges
III. Scorpions & Yoga Poses
IV. Mobility Drills (Band, Rig, Wall, lax ball mash)

Impact/Focus: Snatch
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.
Emphasis will be on development of the Full Snatch movement development and mobility efforts to reinforce the positions required.

10 Rounds on the :90 seconds of

Snatch x 2-2-2-2 | 1-1-1-1-1-1
(Climbing weight as able)

Notes:

  • Begin weight @50% to 60% or heavier of a Power or Full Snatch 1RM.
  • Emphasis will be on development of the Full Snatch movement development and mobility efforts to reinforce the positions required.
  • Shoulder Mobility, Squat Mobility, and Ankle mobility will be reinforced for critical importance to the receiving position.

Post scores to comments.

“Monday Scramble”
AMRAP in 12:00 of
5 x Snatch (95/65lbs)
15 x Wallball (20/14lbs)
15 x V-ups

Notes:

  • AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit.
  • Scale Snatch weight up or down as needed to facilitate the full Snatch movement as the first priority and barbell cycling for multiple reps as the second.
  • V-ups may scale to Supine Leg Raises as needed.

Post scores to comments.

Samy Daghir

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