Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Power Snatch
5:00 x Warm-up sets and reps from PVC through barbell, remedial mobility drills, and technique review.
Then…
Versus a 15:00 Running Clock
Power Snatch 3-3-2-2-1-1 (climbing weight)
*Establish the best weight for a 3 rep, 2 rep, and 1 rep record on the day.
Post scores to comments.
“The Set-up”
For time
3-6-9-12-15 x Power Snatch (115/85lbs)
12-12-12-12-12 x Pull-ups
12-12-12-12-12 x Pistols (6L+6R;alt.)
Notes: Scaled movements as needed for Pull-ups at the same number of reps. Adjust weight for the Power Snatch with respect to the weights achieved today in the lifting portion of training. Pistols scale to Air Squats x 20 reps per round.
Post scores to comments.
Impact/Focus: Power Snatch
70lbs 1rep 65lbs 2/3 rep
Notes: Form lacking
“The Set-up”
15:13 (wallball cleans+air squats)
Notes: lower back is tight. Doing drills tonight to fix whatever happened. Can’t snatch now idk if I screwed up my form earlier from today that caused it or from my ruck run this morning for pt. Got a 9:40 pace for my 4 mile. Cutting close in my opinion I wanna get a 9:15 pace and sit comfortably there.