Thursday 11.16.2023

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch Singles & Triples
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… Get some!

8:00 Running Clock
Power Snatch x 1-1-1-1-1 (Climb Wight)

8:00 Running Clock
Power Snatch x 3-3-3-3 (Drop Sets, Lighter Weight, Work tap and go reps)

*Use as many sets as possible during each 8:00 window.

Post loads to comments.

10:00 AMRAP of
30 x Double-unders
15 x Power Snatch (75/55lbs)

Post scores to comments.

Skill Development
Prone and Side Planks 4 x cumulative 1:00 per,
L-sits (hang or Support) 5 x :10 to :15
GHD Back Extensions 3 x 12 reps
3 Rounds of 8 x Front (4R+4L) + 8 x Back Scales (4R+4L)
HS Holds & Kick-up Practice

Samy Daghir

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