Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Swings (24/16)
SDLHP (24/16)
Hollow Rocks
III. Mobility
Impact/Focus: Power Snatch EMOTM
Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form.
3 x TnG Power Snatch
Post loads to comments.
“Delicate Serum”
Complete as many rounds/reps as possible in 6:00 of
10 x KB Snatch (32/24)(5L/5R)
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Supine Ring Rows (24/20)
10 x Supermans
Post rounds/reps completed to comments.
115 x 3 _ 5rds & 4 rds for style.
115 x 3 _ 5rds & 4 rds for style.
75# + 85# Power Snatch EMOTM
4 rounds (24Kg) and 3 rounds +7
75# + 85# Power Snatch EMOTM
4 rounds (24Kg) and 3 rounds +7
Snatch 55#x3
4rds / 3+8
“Power Snatch EMOTM” : 95#
“Delicate Serum” : 4 /4 + 4 (16kg/40#)
Power Snatch EMOTM: 85#
Delicate Serum: 3/3 RX with 40# slamball
Power Snatch EMOTM: 115#
Delicate Serum: 3+11/5+ 1 Rx
Power Snatch EMOTM: 115#
Delicate Serum: 3+11/5+ 1 Rx