Friday 11.18.2022

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Hoang getting after our “Unsung Six” Hero WOD on Veteran’s Day…. YESSSSSS!!!

Warm-up Drills
I. Row 500m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Snatch Singles 10×1
Warm-up sets and movement practice x 5:00
Then… 10 Rounds, on the :75 of

Full or Power Snatch x 1-1-1-1-1-1-1-1-1-1 (same weight across)

*Warm-up to a working weight at 65,75 or 85% of a 1RM and sustain across all sets and reps.

Post scores to comments.

“Pop Rocks”
Complete for time
30 x Power Snatch (75/55lbs)
20 x GHD Sit-ups
30 x Thrusters (75/55lbs)
20 x GHD Sit-ups
30 x Sumo Deadlift High Pull (75/55lbs)
20 x GHD Sit-ups
30 x Push Press (75/55lbs)
100 x Slamball

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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