Thursday 09.08.2022

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Link to registration homepage found HERE.

Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch
5:00 x Warm-up sets and reps from PVC through barbell, remedial mobility drills, and technique review.
Versus a 15:00 Running Clock

Power Snatch 3-3-2-2-1-1 (climbing weight)

*Establish the best weight for a 3 rep, 2 rep, and 1 rep record on the day.

Post scores to comments.

“The Set-up”
For time

3-6-9-12-15 x Power Snatch (115/85lbs)
12-12-12-12-12 x Pull-ups
12-12-12-12-12 x Pistols (6L+6R;alt.)

Notes: Scaled movements as needed for Pull-ups at the same number of reps. Adjust weight for the Power Snatch with respect to the weights achieved today in the lifting portion of training. Pistols scale to Air Squats x 20 reps per round.

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday 09.08.2022”

    • “The Set-up”
      15:13 (wallball cleans+air squats)

      Notes: lower back is tight. Doing drills tonight to fix whatever happened. Can’t snatch now idk if I screwed up my form earlier from today that caused it or from my ruck run this morning for pt. Got a 9:40 pace for my 4 mile. Cutting close in my opinion I wanna get a 9:15 pace and sit comfortably there.


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