Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility
Impact/Focus: Power Snatch 10×1
Warm-up to a starting weight to begin the first round of Power Snatch single reps. There are 10 Rounds; each on the :75 second timer. Climb weight as able; establish consistency of technique before progressing in weight.
Every :75 seconds x 10 Rounds
Power Snatch x 1
Post scores to comments.
“Beach Tattoos”
2 Rounds for Time + Weight Total Lifted.
Each athlete performs the following workload, alternating 1 working 1 resting after completing each set of Power Snatches.
Row 250m
7 x Power Snatch (select weight)
Row 250m
5 x Power Snatch (select weight)
Row 250m
3 x Power Snatch (select weight)
Example: Athlete 1 completes 250m Row and 7 x Power Snatches, Athlete 2 completes 250m Row and 7 x Power Snatches, Athlete 1 then begins the 500m Row, etc.
Post scores to comments as time to complete and total lbs lifted.
Impact/Focus: Power Snatch 10×1
50lbs
“Beach Tattoos”
32:27 + 35lbs
Notes:
Not low enough to catch the bar/ I end up pulling the weight with my arms too long and have to make up for it at the top. Noticing the bar is too far away from my core and have been working on adjustments. Got a Lil confused with the workout so I hope I did it correctly? Looked like it was supposed to be with a partner so I did 250m+ 7 rep then 500m+ 12 rep then 750m+ 15rep. Hope I did that correct but I just went with it and I still enjoyed the suck haha