Warm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 3-3-3-3-3
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Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 5-5-5-5
Notes: This is a prep week for an upcoming Front Squat strength cycle. Use this time to focus on technique while climbing in weight as necessary.
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WOD
5-10:00 Metabolic Conditioning
Snatches felt great!!!! Once I got up to 170 on FS, I felt like my quad was being ripped apart…so I stopped. 🙁 Hope continuing to modify this week will help get me back quicker next week. 🙂
Snatches felt great!!!! Once I got up to 170 on FS, I felt like my quad was being ripped apart…so I stopped. 🙁 Hope continuing to modify this week will help get me back quicker next week. 🙂
Snatch: 145#.
Front squat: 205#.
Metcon: 4+40 Rx.
Snatch: 50×3
Front Squat: 85×5
Metcon: 2+5 Rx
Snatch: 115#x3
Front Squat: 165#x5
MetCon: 8:00 20 Wallball/30 DU – 4+8 Rx’d