Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Overhead Mobility Emphasis.
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs
Impact/Focus: Power Snatch 8 x 2
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)
Every :75 x 8 Rounds of the following
2 reps x Power Snatch
Notes: Maintain the same working weight across sets. Reference weights from last week, attempt to meet or exceed the best weight lifted for all sets and reps today.
Post scores to comments.
“Ramparts”
For time
Run 800m
Then…
5 Rounds for time of
15 x Medicine Ball Cleans (20/14lbs)
12 x Push-ups
Then…
Run 400m
Post scores to comments.
