Warm-up Drills
I. 2 rounds of
Row 300m
8 x Power Snatch
10 x Push-ups
10 x Hollow Rocks
III. Mobility
Impact/Focus #1: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3 (Touch & Go)
Post loads to comments.
Impact/Focus #2: Thruster EMOTM
Warm up as needed before completing the following workload for Thrusters every minute on the minute for 10:00.
3 x Thrusters
Notes: Athletes should plan to increase weight every 1-2 sets as needed to facilitate proper technique through three consecutive repetitions.
Post loas to comments.
“Zero Dawn”
Complete as many rounds/reps as possible in 10:00 of
6-9-12-9-6 x Ring Dips
15-15-15-15-15-15 x GHD Sit-ups
Post rounds/reps completed to comments.
“Power Cleans (no Snatches for me!)” : 135# x 3
“Thruster 3’s EMOTM”: 95# x 3
“Zero Dawn”: 6 rounds + 9 Dips
Power Snatches: 65×3
Thrusters: 75×3
Zero Dawn: 4 rounds + 6 dips (red band)
Power Snatch: 150#.
Thruster EMOTM: 155#.
“Zero Dawn”: 6+0 Rx.
Power Snatch: 115#x3 TnG
Thruster EMOTM: 125#x3
“Zero Dawn”: 3+5 (Purple band on the rings for stability – leg not in band)