Warm-up Drills
I. Run 400m or Row 2 minutes
II. 2 Rounds of
10 x Hollow Rocks
10 x Air Squat
10 x Down Dog to Seal Stretch
III. 2 Rounds of
10 x PVC Pass Throughs
:30 x Lax Ball Chest and Shoulders
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs
Impact/Focus: Power Snatch 6 x 3
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)
Every 2:00 x 6 Rounds of the following
3 reps x Power Snatch (75-85%)
(Maintain the same working weight across sets)
Post scores to comments.
“Dynamo”
Complete as many Rounds/Reps in 12:00 of
7 x Power Snatch (95/65lbs)
12 x Box Jump Overs (24/20”)
Row 20/14kcal
Post scores to commnts.
Thanks Mel for capturing that shot! 🙂
Power Snatch – 75#
Dynamo: 4+13 Rx