*** SIGN UP LINK FOR REVITALIZED PERFORMANCE/CFNH FRONT RACK CLINIC FOUND HERE ***
Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
*10 x PVC Passthroughs/Around the worlds + 10 x PVC Overhead Squat
Impact/Focus: Snatch EMOTM
Power to Full Snatch PVC Technique Progression 4 Movements, 5-10 reps each.
Build from an empty barbell up to an appropriate starting weight; 75-85% of a 1RM would be the ideal target for today.
10 Rounds, on the :75 of
Snatch 1-1-1-1-1-1-1-1-1-1 (sustain working weight across sets)
Notes: Today is a Full/Squat Snatch training evolution. Technique development may dictate lighter working loads and movement modifications. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.
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“Cannonball Run”
12:00 AMRAP of
15 x Medicine Ball Cleans (20/14lbs)
2x50ft x Medicine Ball Shuttle Run
(+50ft per round)
Run 100m
Notes: Perform the Medicine Ball Cleans, then carry it through the shuttle run distance, jettison the ball and immediately embark on a heated sprint for 100m… repeat until metabolically satiated.
Post scores to comments.
