Warm-up Drills
I. 2 Rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Down Dog to Seal Stretch
II. 2 Rounds of
10 x PVC Pass Throughs
3 reps per Position Snatch Start (3 x positions)
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs
Impact/Focus: Power Snatch
Warm-up Sets/Reps x 5 Minutes
(Min 10 x 1-3 rep sets building to working weight)
Every 2:00 x 8 Rounds complete the following
2-2-2-2-2-1-1 x Power Snatch
*8th Round is for Metcon weight/tap n go style practice sets*
Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique. Loose target 70% for sustained work and technique refinement; climb heavier as able demonstrated via success at lower weight reps/form.
Post scores to comments.
“Snatch Power Recon”
12 Minute AMRAP of
6 x Power Snatch (95/65#)
12 x Box Jump Overs (24/20”)
Run 200m
Notes: Scaling and Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
