Tuesday 02.13.2018

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“Oh, Hi … Rings.”

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every :60 for 10 rounds.

2 x Power Snatch

Notes: Athletes should warm-up in order to sustain working sets of 2 reps per interval at 75-85% of one rep maximum (1RM). Sets should be touch-n-go for as long as possible. Get some, freaks.

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“Turnt Triplet”
Complete for time
42-36-30-24-18-12 x Double-unders
21-18-15-12-9-6 reps x Ring Push-ups
21-18-15-12-9-6 reps x GHD Sit-ups

Notes: Scale to standard Push-ups as necessary at the same number of repetitions. Scale 2:1 if subbing in Abmat Sit-ups for GHD Sit-ups. Double-unders to Single-unders scaling conversion is 3:1.

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Samy Daghir

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