Friday 07.30.2021

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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
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.

8 Rounds on the 2:00 of

Snatch x 2 Single Reps @ 70-80%1RM

*Each set of two may be performed as a double, touch and go style, or as two single reps with a reset within the 2 minute interval*


Today is intended to be performed as touch and go doubles or two singles per round of Full Snatch or Power Snatch + Overhead Squat.
Sustained weight for the final three sets.

Post scores to comments.

“A Little Donnybrock”
15 x Tire Flips
30 x Wallball (20/14lbs to 10/9ft tgt)
50 x V-ups
30 x Burpee Box Jump-Overs (24/20”)
30 x Bumper Ground-to-Overhead
50 x Abmat Sit-ups
30 x Burpees
30 x Split Jump Squats
30 x Slamball (40,30/20,12lbs)

Notes: Scaling for today as well as the friskier Rx+ option will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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