Warm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice or
2 rounds of
10 x Curtis P’s
10 x Push-ups
III. Mobility
Notes:1 Curtis P = Hang Squat Clean + Lunge One Leg + Lunge Other Leg + Push Press
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every 2:00 for 7 working sets.
2 x Power Snatch
Notes: Athletes should plan to stage weights for increasing loads across sets as able. Ideal workload range would be 75-85%1rm. Touch and go or reset method is at the discretion of the lifter.
Post loads to comments.
“Status Alice”
6:00 AMRAP of
2 x Rope Climbs
10 x Thrusters (115/85lbs)
Rest 2:00
Then…
4:00 AMRAP of
1 x Rope Climb
5 x Thrusters (115/85lbs)
Post scores to comments.
Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack
Power Snatch: 105#
“Status Alice”: 1+10, 1+5 (Thrusters then rope climbs)