“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.
“T-1000”
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.
Power Snatch triples: 165#
WOD: 8:43 rx’d
“Power Snatch Triples”: 95#
“T-1000”: 12:10 (105#)
Power Snatch: 100#x3
“T-1000”: 13:02 Rx’d
Power Snatch: 135lbs x 3
“t-1000”: 9:28 rx’d
Power Snatch Triples: 50×3 (55×2)
T-1000: 15:19 (65#)