Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Snatch Pull
5 x Scarecrow Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch EMOTM
Complete 2 x Snatch every minute on the minute for 10:00. Athletes will review movement and warm up to a starting weight. Weights may increase throughout sets but no more that 20lbs at one time.
Snatch EMOTM x 10:00
Post loads to comments.
“Fraggle Rock”
Complete as many rounds/reps as possible in 15:00 of
10 x Weighted Abmat Sit-ups (20/14)
15 x Box Jumps (24/20)
20 x Wallball (20/14)
Post rounds/reps completed to comments.
Snatch 95 x 2
“Fraggle rock”: 6 + 20 Rx
Snatch 95 x 2
“Fraggle rock”: 6 + 20 Rx
Snatch EMOTM 70×2
Fraggle Rock 4 + 34 RX
Snatch (Power Variety): 95#
“Fraggle Rock”: 4 + 13 Wall Balls – Rx
Snatch (Power Variety): 95#
“Fraggle Rock”: 4 + 13 Wall Balls – Rx
Snatch EMOTM: 135# x 4 sets, 155# x 4 sets
“Fraggle Rock”
5 rds + 32 reps
Snatch EMOTM: 135# x 4 sets, 155# x 4 sets
“Fraggle Rock”
5 rds + 32 reps