Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)
or Coach’s Choice
Impact/Focus: Power Snatch 5×2+5×1
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 60%+ of a 1RM.
10 Rounds, on the :75 of
Power Snatch 2-2-2-2-2-1-1-1-1-1 (Climb or Sustain @60%-75%)
Notes:
Athletes may build across sets and reps as able, however the priority is on the development of pulling into a power receiving position.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.
Post scores to comments.
“Rambunction”
Complete as many Rounds/Reps as possible in 12:00 of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups
30 x Mountain Climbers (1 is 1)
Run 200m
Post scores to comments.
