Tueaday 09.07.2021

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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.

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.

Samy Daghir

3 thoughts on “Tueaday 09.07.2021”

  1. Impact/Focus:
    65lbs Power Snatch

    5 rounds + band for pull ups

    Notes: Tentative about power snatch need to work on confidence with form.


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