Warm-up Drills
I. Run 800m
II. 2 Rounds of:
6 x Snatch Grip Deadlift (45/33)
6 x Power Snatch
6 x Overhead Squat
III. Group Mobility
Impact/Focus: Snatch Balance 3-3-3-3-3-3
Work through 6 sets of 3 repetitions each, with the emphasis on developing technical proficiency and confidence getting under the bar.
Snatch Balance x 3-3-3-3-3-3
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“Running Grace”
For time
30 x Clean & Jerks (135/95lbs)
Then…
Run 1 Mile
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Grace Time: 3:24 135#
Total Time: 11:45
Grace: 6:20 85#
Total Running Grace: 16:50
“Running Grace”
5:14/14:06
Rowing Grace 7:00/18:34 (Row 2K)
Substitued some Dead Lifts for the Snatch thing.
“Running Grace” 5:40 Grace (95#): 14:55 Total
Grace 7:20 RX
Total with run: 17:45
Grace. 4:30RX. total with run. 13:59
Grace: 6:20, 14:10 with run #115