Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)
Impact/Focus: Power Snatch
Warm up as needed with sets of 2-3 reps, moving from an empty barbell through light to moderate weight sets in order to prepare for the following workload.
7 sets of 1 rep each, on the :90 seconds
1-1-1-1-1-1-1 x Power Snatch
(@70,80,or 90% of last week’s Hang Power Snatch)
+ 1-2 Drop sets x 3 reps per set @ lighter weight/metcon preparation via thtechnique reinforcement upon completing sets on the clock
Post scores to comments.
“Intro”
12:00 AMRAP of
Run 200m
10 x Pull-ups
12 x Bumper Ground-to-Overhead (45/25lbs)
Notes: Slamball modification experiment for today’s WOD pending… It’s a surprise.
Post scores to comments.
Power Snatch: 85#
Intro: 4+1 (red band – yes!!! / 35# plate)
160#
4+14 Rx
Impact/Focus:
65lbs Power Snatch
“Intro”
5 rounds + band for pull ups
Notes: Tentative about power snatch need to work on confidence with form.