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IMG_1042Warm-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.

Samy Daghir

4 thoughts on “03.22.2017”

  1. “Power Cleans (no Snatches for me!)” : 135# x 3
    “Thruster 3’s EMOTM”: 95# x 3
    “Zero Dawn”: 6 rounds + 9 Dips

  2. Power Snatch: 115#x3 TnG

    Thruster EMOTM: 125#x3

    “Zero Dawn”: 3+5 (Purple band on the rings for stability – leg not in band)


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