Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
Duck Walk (PVC Overhead)
Hip Opener
Pike Walk
Bear Crawl
Walking Lunges
III. Mobility
Impact/Focus: Hang Power Snatch
Warm up as needed before working up to heavy 3-repetition Hang Power Snatch. Today’s hang position will be below the knee.
Hang Power Snatch 3-3-3-3-3
Post loads to comments.
“Gymnast Construction”
Complete as many rounds/reps as possible in 14:00 of
8 x Ring Dips
10 x KB Swings (32/24)
12 x Sledgehammer Strikes (6L/6R)
Post rounds/reps completed to comments.
65# snatch, 6+8 (bb dips, 16 kb)
“Hang Power Snatch” : 95#
“Gymnast Construction”: 7 rounds + 16 Rx @ 24kg
Hang Power Snatch 85×3
Gymnast Construction 7+11 purple rings/24kg
Hang Power Snatch: 85#
Gymnast Construction: 7 rounds
Noon:
Hang Power Snatch: 75×3
Gymnast Construction: 6 rds + 14, KB:24Kg
5PM:
Hang Power Snatch: 85×3
Gymnast Construction: 11 rds + 22, KB:24Kg (push-up sub for dips)