Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
III. Mobility
Impact/Focus: Pause Snatch
Athletes will be led by coaches through instruction of this movement. Weights will only increase if form allows.
Pause Snatch 1-1-1-1-1
Post load to comments.
“Homeward Bound”
Against a 15:00 Running Clock
Run 800m
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings (32/24)
9 x Box Jump-overs (24/20)
Post rounds/reps completed to comments.
Homeward Bound 6 Rnds + 12
65# 4rds – stinkbugs
“Pause Snatch – Power variety”: 85#
“Homeward Bound”: 4 Rounds +5
(HSPU w/2 ABMATS….so that’s progress & 24kg/24″)
Pause Snatch: 85#
Homeward Bound: 5+1 (2 abmats/24kg/24″)
Pause Snatch
135# x 2
Homeward Bound
6 rnds + 5
24kg, modified hspu, 24″ box
Homeward Bound: 6 rounds + 3, 24 kg
Pause Snatch 85 #
Homeward Bound 6 + 5
Homeward Bound:
Lyme Modification
5 x 35# DB Strict Press
7 x 53# Russian KB Swing
9 x 24″ Box Jump Over
6 Rds + 16
45#
5+1 (stinkbugs)