I. Coach’s Choice
II. Dynamic Drills
*Snatch movement review, warm-up drills via PVC, and remedial mobility assignments TBD.
Impact/Focus: Snatch Singles 1RM
Warm up sets/reps building to starting weight for the single rep sets, ascending towards a one rep maximum Snatch (or Power Snatch); If a PR is in the cards … hit it, Ninjas.
Versus an 18:00 Time Cap:
Snatch 1-1-1-1-1…Establish a 1RM
*Use as many sets as possible vs. an 18:00 Running Clock.
**Climb weight across single rep sets until establishing the best possible weight for a Full (Squat) Snatch or a Power Snatch.
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10-8-6-4-2 x Snatch (135/95lbs)
5-4-3-2-1 x Wallwalks
35-35-35-35-35 x Double-unders
*Scale weight as needed for the Barbell Movement.
**Single-unders sub in at 2:1 for today (70 reps per round).
Notes: The day’s overview brief (start of class) and the whiteboard brief (tell show do check) will address scaling details, the spicy reveal of Rx+ details, Movement points of performance & today’s ‘metcon’ training intentions.
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