Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)
Impact/Focus: Snatch or Power Snatch
Warm-up with touch and go sets building to intended working weight for Benchmark “Isabel”.
5 Rounds on the 2:00 of
Snatch x 2-5 reps
(Climbing weight as able)
Post scores to comments.
“Isabel”
For time
30 x Snatch (135/95lbs)
Notes: Scale the weight as needed. Time cap at 12:00
Post scores to comments.
“Afternburners”
5 Rounds for time vs. a 12:00 time cap of
Run 200m
20 x Hollow Rocks
15 x Abmat Sit-ups
Notes: Rowing 250m for Running will be an allowed but frowned upon substitute.
Post scores to comments.
