Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills
III. Mobility
Impact/Focus: 1-arm Dumbbell Snatch
Movement Instruction + Warm-up sets and reps
Then…
Every :75 x 9 Rounds total work through the sets/reps outlined below. Climb weight as able.
Every :75 x 3 Rounds
3R+3L x 1-arm DB Snatch
Every :75 x 3 Rounds
2R+2L x 1-arm DB Snatch
Every :75 x 3 Rounds
1R+1L x 1-arm DB Snatch
Notes: Climb weight as able. Scaling for movements & points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Sheeeeeet”
Complete for time vs. an 18:00 time cap
50-40-30-20-10 reps of
1-Arm Dumbbell Snatch (alternating L/R)
Abmat Sit-ups
Dumbbell Walking Lunges (Alt.L/R;1xDB Front Rack/Goblet)
Notes: Rx weights 35/20lbs. Scaling will be covered during the whiteboard brief. Rx+ 1-Arm Dumbbell Snatch & Lunges with a 50/35lb Dumbbell; GHD Sit-ups is wild and crazy yet options will be available for the takers (35-30-25-20-15).
Post scores to comments.
