Friday 07.16.2021

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Victor with the Front Squat PR, Yesssss!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Snatch 10 x 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

Snatch/Power Snatch x 1-1-1-1-1-1-1-1-1-1
*same weight across sets*


  • Today is intended to singles for reps of Full Snatch or Power Snatch at sustained weight across sets.
  • Work as heavy as 90% of the best lift established last week.

Post scores to comments.

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

5:00 x Snatch Ground-2-Overhead (select weight for total lbs)
4:00 x Reverse Burpees
3:00 x Burpees
2:00 x DB Hang Clean to Push Press (35/20lbs)
1:00 x Box Jumps Overs (24/20”)


  • Snatch Ground-2-Overhead is any way possible (Power or Full Snatch) where athletes may pick any of the following weights in an attempt to take the most lbs in the time allotted:
  • Examples: 65/95/115/135/155lbs…

Post method, lbs & reps to comments.

Samy Daghir

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