Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Snatch Doubles x :75 Repeats
Warm-up as needed before completing the following every :75 seconds for eight total efforts/rounds. Every :75 execute 2 x Power Snatch. Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.
Every :75 for 8 rounds: 2 x Power Snatch
Notes: Go heavy, but do it well. Emphasis will be on barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks.
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“Hel-Rowww”
3 Rounds for time of
Row 500m
12 x Handstand Push-ups
21 x Box Jumps
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Skill Development
I. Mobilize
II. L-sit/Ring Support drills (see whiteboard for guidance)
“Power
SnatchClean Doubles”: 135#“Hel-Rowww”: 18:35 (1 Abmat & 10# Plate)
Power Snatch Doubles: 110#x2/115#x1… kept getting too low on the 2nd one)
“Hel-rowww”: 17:34 (1 abmat HSPU/24 Step-Ups)