Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice / PVC Snatch Movement Primer Series
III. Mobility
Impact/Focus: Power Snatch
Warm-up Sets/Reps building up to a working weight.
Athletes with a 1RM should attempt to hit 75-80% across as many sets as able.
Open ended guidance: build to a challenging working weight as quickly as possible and sustain across sets/reps.
10 Rounds, on the :90 as follows:
Power Snatch 2-2-2-2-2-1-1-1-1-1
Notes: Reinforce positions during first two Pulls, when to accelerate into full extension and receiving (Power) position.
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“Unassuming”
10:00 AMRAP of
30 x Double-unders
10 x 1-arm DB Devil’s Press (5L+5R @50/35lbs)
Notes: 5 reps per arm for the Dumbbell Snatch, alternating Left and Right arm each repetition; scale weight as needed or for a two handed option utilize a bumper plate. Single-unders x 50 per round, Dubs scaling x 15 reps per round. Additional scaling and points of performance will be covered during the movement review and whiteboard brief.
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