Friday 06.10.2022

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Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 7 Rounds Total
1 x Power Snatch (climbing weight)

Notes: Establish a 1RM.

7-7-7-7-7 x Power Snatch (95/65lbs)
10-10-10-10-10 x Box Jumps (24/20”)
15-12-9-6-3 x Pull-ups

Notes: Scale load & Box Jump Height as needed. Rx+ 115lbs, Bar or Ring Muscle-ups @ 5,4,3,2,1 reps per round.

Post scores to comments.

Samy Daghir

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