Warm-up Drills
I. Row 500m / 2 Rounds 10 OHSQ + 1O Passthroughs
II. 4 x Dynamic Drills / Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, T-spine & Shoulder Emphasis)
Impact/Focus: Power Snatch
Warm-up Sets/Reps x 6:00
Build to an intended working weight and perform across sets tap & go style;
5 Rounds, on the 2:00 of
Power Snatch x 3-3-3-3-3 (same weight across sets)
Post scores to comments.
“Sundries”
15:00 Ascending AMRAP of
1 Rounds of
5 x Pull-ups or Ring Rows
7 x Jumping Slamball (30/20lbs)
10 x Air Squats
+
10 x Shuttle Runs
Then… 2 Rounds + 10 x Shuttle Runs
Then… 3 Rounds + 10 x Shuttle Runs
Continue working until time expires.
Post scores to comments.
