Wednesday 03.22.2023

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Ninjas Everywhere! Yessssss, Alison!!!! (Bibiana looks on expectantly)

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.

For time
30 x Snatch (135/95lbs)

Notes: Scale the weight as needed. Time cap at 12:00

Post scores to comments.

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.

Samy Daghir

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