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Michelle don’ need no stinkin’ shoes…

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility
*Armbar Stretch, KB/DB Sink Drill, Overhead Mobility, Ankle Mobility.

Impact/Focus: Dumbbell Strength & Conditioning
Movement Review, Points of Performance and Training Intentions will precede a 5:00 practice & Warm-up for the Dumbbell Power Snatch.

7 Rounds on the 1:30 of
Set 1: 6(3R/3L)
Set 2: 6(3R/3L)
Set 3: 4(2R/2L)
Set 4: 4(2R/2L)
Set 5: 2(1R/1L)
Set 6: 2(1R/1L)
Set 7: 2(1R/1L)

Notes: Emphasis will be on the proper set-up and midline stability during the drive and pull phase of the lift; with a target receiving position & mobility implications. Establishing the difference between Dumbbell holds and hand to hand switch style vs. weightlifting for power/strength development. Additional topics include the skill transfer for the metcon.

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Compete as many Rounds/Reps as possible in 12:00 of
Row 20/14kcal (OR 20/14 Pulls @ Peak Wattage/kcal per hour)
12 x Lateral Burpees (Over Dumbbell)
20 x Dumbbell Snatch (light to moderate weight)

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Samy Daghir

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