Friday 07.23.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Snatch
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :90 complete the following

Snatch x-2-2-2-2-2-2-2

*Each set of two may be performed as a double, touch and go style, or as two single reps with a reset within the :90 seconds*
**same weight across last 3 sets**


  • Today is intended to be performed as touch and go doubles or two singles per round of Full Snatch or Power Snatch + Overhead Squat.
  • Sustained weight for the final three sets.

Post scores to comments.

“Well Suited”
14:00 AMRAP of
10 x Overhead Squat (95/65lbs)
Run 200m

Notes: Scale weight as necessary.

Post scores to comments.

Samy Daghir

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