Warm-up Drills
I. Speed Rope 2:00
II. 6:00 “Teamwork”
III. Mobility
Impact/Focus: Snatch Grip Deadlift
Warm up as needed (~3 sets x 5 reps) before completing the following workload. Increase weights with each set.
Snatch Grip Deadlift 5-5-5-5-5
Post loads to comments.
“Rabbit’s Foot”
Climb the Ascending as high as possible in 7:00 of
20 x Double unders, 1 x Power Clean (135/95)
20 x Double unders, 2 x Power Clean
20 x Double unders, 3 x Power Clean…
Rest 3:00
For time
50 x KB Swings
Post rounds completed and times to comments.
Skill Development
GOAT Work, Mobilize, etc…
“Snatch Grip Dead Lift”: 205#
“Rabbit’s Foot”: 7 Rounds @SU’s & 115#/ 2:43 @ 20kg
Oops…correction – 24kg KB.
Snatch Grip DL: 205×5 (30# PR hello)
Rabbit’s Foot: 5 rounds + 23 at 115# and 3:59 at 24kg for KBs. Oof.