Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)
or Coach’s Choice
Impact/Focus: Snatch 10×1
Warm-up Sets/Reps x 6:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 70%+ of a 1RM.
10 Rounds, on the 1:30 of
Snatch 1-1-1-1-1-1-1-1-1-1 (Climb or Sustain @ >70%)
Notes:
Athletes may build across sets and reps as able, however the priorit is on movement development pulling into a full squat receiving position. Power Snatch may be subbed for learning/mobility intentions.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.
Post scores to comments.
“Slosh Pipe”
Row 350/300m
15 x Snatch (95/65lbs)
40 x Abmat Sit-ups
Row 350/300m
12 x Snatch (95/65lbs)
30 x Abmat Sit-ups
Row 350/300m
9 x Snatch (95/65lbs)
20 x Abmat Sit-ups
Row 350/300m
Notes: Barbell movements may be performed as Full (ie. Squattttttt) or Power Snatch. Scale weight as needed. Rx+ 135/95lbs w/ 35-25-15 reps of GHD Sit-ups for the Abmat Sit-ups. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
**Post WOD Mobility and Cooldown Emphasis and/or Spikeball**
