Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Following movement review, warm up as necessary to complete the following workload.
Snatch 1-1-1-1-1
Notes: Athletes should be working on proper technique with priority over weight.
Post loads to comments.
“Egregious”
Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Ring Rows (**Pull-ups)
Slamball (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Toes-2-Bar
Burpees
**Notes: Athletes looking for an additional challenge to develop their bodyweight skills are encouraged to substitute pull-ups for ring rows.
Post total reps for each AMRAP to comments.
It’s been a rough week. Need boat loads more mobility work, and better sleep and hydration.
Snatch: 105#.
Been stuck there for years. Failed at 115 and 110.
Work on those hips!
WOD:
P1: 68? RX – Pullups broke into singles into the 9s.
P2: 65? RX – 2TB broke into singles in the 6s.
*Ripped today. Made the rest of the workout rough.
Happy Friday! ;)-
Correction: 90 for P1. P2 was 65. Math…
Snatch: 185# PR!
“Egregious” 66 and 60 Rx’d
“Snatch – Power version”: 115# x 1 (might be a PR)
“Egregious” : 88**/66
Think of me lying on a beach all next week in Florida!!
Snatch: 165×1 (15# PR!).
“Egregious”: 90 (Rx + pull-ups) / 67 Rx.