Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 2-2-2-2-2 (85% 1RM)
Notes: Athletes should base their % off their 1RM established on 08.29.2017.
Post loads to comments.
“WoofII”
10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14lbs)
Toes-2-Bar
Burpees
Post times to comments.
Skill Development
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold
Post scores to comments.
150#.
8:36 Rx.
Power Snatch: 100×2
WoofII: 13:18 RX
Power Snatch: 65×2
WoofII: 12:51 Rx
Power Snatch: 110# x2
“WoofII”: 14:33 Rx’d