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“No, I don’t like work. I had rather laze about and think of all the fine things that can be done. I don’t like work – no man does – but I like what is in the work – the chance to find yourself. Your own reality – for yourself, not for others – what no other man can ever know.”–Marlow Heart of Darkness

Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Snatch-Grip Deadlift (barbell)
10 x Barbell Row (barbell)
10 x Press (barbell)
10 x Back Squat (barbell)
10 x Klokov Press (barbell)
III. Mobility

Impact/Focus: Power Snatch
Warm-up with 3 sets of 3 reps each before working through the following:

Power Snatch 3-3-3-3-3

Notes: Work up to 85% of 1RM, touch and go reps if possible. If athletes only have a full snatch single rep record to go off of we will provide an adjusted percentage goal to work from.

Post scores to comments.

5 Rounds for time of
Row 250m
7 x Push/Split Jerk (155/105lbs)

Post scores to comments.

Skill Development
I. 2:00 x Ring Support (cumulative time)

Notes: Scale to a supported hold as necessary.

II. 30 x Pistols (R+L=1 rep)

Notes: Apply mobility to ankle and hip to ease the range of motion through this movement.

Samy Daghir

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