Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility
Impact/Focus: Power Snatch
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 7 Rounds Total
1 x Power Snatch (climbing weight)
Notes: Establish a 1RM.
“Scripted”
7-7-7-7-7 x Power Snatch (95/65lbs)
10-10-10-10-10 x Box Jumps (24/20”)
15-12-9-6-3 x Pull-ups
Notes: Scale load & Box Jump Height as needed. Rx+ 115lbs, Bar or Ring Muscle-ups @ 5,4,3,2,1 reps per round.
Post scores to comments.
Power Snatch: 95#
Scripted: 11:03 Rx