Wednesday 11.09.2022

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills)

Impact/Focus: Overhead Squat
Movement Review, Overhead & Squat Mobility Remedial Drills & Warm-up x 5:00

5 Rounds, on the 2:30 of
Overhead Squat 5-4-3-2-1

Post scores to comments.

Complete 10 Rounds for time vs. a 15:00 time cap
3 x Power or Full Snatch @135/95lbs
3 x Burpees

Notes: Scale the weight as needed.

Post scores to comments.

Samy Daghir

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