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 & Overhead Squat “Nancy” Prep
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.
7 Rounds on the 1:30 of
1 x Snatch + 3 x Overhead Squat
*Increase weight, priority is warming up well for “Nancy”*
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“Nancy”
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)
Notes: Scaling, time cap, points of performance will be covered during the whiteboard brief.
Post scores to comments.
