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Tuesday 12.21.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Impact/Focus: Skills & Drills Alternating EMOTM
Working on Single/Double-under skill sets and capacity on one minute and developing parallels between points of performance for the Dumbbell Hang Snatch and Dumbbell Snatch movements on the following minute, complete 5 Rounds for quality.

5 Rounds of
1:00 x
Double/Single-unders
:15 rest/transition

1:00 x
6-10 reps of Dumbbell Hang Snatch & DB Snatch
:15 rest/transition

Post scores to comments.

“Flowflakes”
5 Rounds for time
vs a 15:00 time cap

Row 20/15kcal
20 x 1-arm Dumbbell Snatch (35/20lbs)
20 x GHD/Abmat Sit-ups
20 x Push-ups

Notes: Scaled would be 12 reps per movement as needed. Rx

Samy Daghir

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