PSSSST… HEY, HEY YOU!
Let’s navigate those roadways in a safe manner today if you’re out n’ about and coming in to train, Ninjas.
Carry on.
— Coach Samy
Warm-up Drills
I. 2 Rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. 2 Rounds of
10 x PVC Pass Throughs
3 reps per Position Snatch Start (3 x positions)
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs
Impact/Focus: Snatch Options
Warm-up Sets/Reps x 5 Minutes
(Min 10 x 1-3 rep sets building to working weight)
Every 2:00 x 7 Rounds complete the following
I. 1 x Full Snatch
II. 1 x Power Snatch + 1 x Overhead Squat
III. 3 x Power Snatch
Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique. Loose target 70% for sustained work and technique refinement; climb heavier as able demonstrated via success at lower weight reps/form.
Post scores to comments.
“Straight to the Point”
For time
Row 50/35kcal
25 x Burpees
25 x GHD/Abmat Sit-ups
Row 35/24kcal
2 Rounds of
15 x Burpees
15 x GHD/Abmat Sit-ups
Row 20/14kcal
3 Rounds of
10 x Burpees
10 x GHD/Abmat Sit-ups
Post scores to comments.
Skill Development
Ring Support & Ring Depth Holds
Skin the Cats
Remedial Mobility
