Monday 02.15.2021

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squats (quick drop)
7 x Push-ups
10 x Hollow Rocks
+ 2 Round of
5 x Power Snatch
5 x Overhead Squats
5 x Full Snatch
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Snatch Singles
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 of 2-3 reps each.

8 Rounds on the :90 seconds of

Snatch x 1 rep
(Climbing weight as able)


  • Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record.
  • The Snatch moves through a full squat receiving position.
  • Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
  • Athletes will also be working on the transition and change of direction from the pull into the catch/receiving position.

Post scores to comments.

“3 Piece Suit”
3 Rounds of (5:00 work x 1:00 rest) with one continuous running score

3,6,9,12… x Full Snatch (95/65lbs)
3,6,9,12… x Toes-to-Bar
3,6,9,12… x Bar Facing Burpees


  • Scale weight as necessary for multiple rep and unbroken sets with barbell cycling emphasis for today’s WOD.
  • Toes-to-Bar movement scaling may be hanging knee raises or V-ups as needed.
  • Reps remain the same across scaled movements for this format of training.

Post scores to comments.

Samy Daghir

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