Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Snatch 1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record.
Snatch 1-1-1-1-1RM
Post loads to comments.
“Duraflame Gold”
21-18-15-12-9-6 reps for time
Reverse Wallball Shots (20/14lbs)
Clapping Push-ups
Post times to comments.
Power Snatch: 105#
“Duraflame Gold” : 13:02 RX!!
Power Snatch: 105#
“Duraflame Gold” : 13:02 RX!!
Power snatch 135 x 1
Duraflame Gold 13:42 (KB deficit pushups)
Round 2
Power snatch 145 x 1
Duraflame gold 14:58 (ring rows)
Power snatch 135 x 1
Duraflame Gold 13:42 (KB deficit pushups)
“Snatch 1RM”: 95#
“Duraflame Gold”: 9:43 RX