Tuesday 02.14.2023

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Lisa enjoying a jaunt on the Trike… YASSSSSSS!!!

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps) or Jump Rope
II. 6 x Dynamic Drills
III. Mobility (Squat, Posterior Chain & Overhead Mobility Emphasis)

Impact/Focus: Full or Power Snatch
Warm-up Sets/Reps x 4:00
Build to a challenging weight that allows technique refinement and movement competency development;

8 Rounds, on the 2:00 of
Power Snatch x 2-2-2-2-1-1-1-1 (Climb weight as able)


  • Athletes should be staying at 85% for a glass ceiling today, with a priority on movement proficiency as we approach the Open.

Post scores to comments.

“Clangin & Bangin”
5 Rounds for time vs a 12:00 Time Cap
7 x Power Snatch (95/65lbs)
9 x Pull-ups
18 x GHD Sit-ups


  • Select a weight for today that allows for repeated touch and go reps, unbroken if possible.
  • Pull-ups may be scaled at 1:1 reps for Banded Pull-ups or 12 reps per round for Ring Rows.
  • GHD Sit-ups to Abmat Sit-ups will be 25 reps per round.
  • Increase the challenge for Pull-ups as needed to Chest-to-Bar.

Post scores to comments.



Samy Daghir

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