Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice / PVC Snatch Movement Primer Series
III. Mobility
Impact/Focus: Full/Power Snatch 1RM & Drop Sets
Versus an 8:00 Running Clock
Establish a heavy single rep Full/Power Snatch
*Build across sets and reps as needed to establish the best single rep Full or Power Snatch possible on the day.
Versus an 6:00 Running Clock
Full/Power Snatch x 2-2-2-2
**@70%-80% of the best lift on the day, touch and go as able.
Notes: Reinforce athletes’ positioning over the bar throughout the first two Pulls, when to accelerate into full extension and receiving (Power) position. Additional points of performance will build upon the foundations established throughout recent Snatch training sessions.
Post scores to comments.
“Daft Skunk”
Complete as many rounds/climb as high up the rep scheme as possible for one final score at the conclusion of the last ARMAP.
VS 5:00
Row 500/400m
In the time remaining…
2-4-6-8…(+2) reps per round of
Power Snatch (95/65lbs)
V-ups
Rest 1:00
VS 5:00
Row 500/400m
In the time remaining…
2-4-6-8…(+2) reps per round of
Power Snatch (95/65lbs)
V-ups
Rest 1:00
VS 5:00
Row 500/400m
In the time remaining…
2-4-6-8…(+2) reps per round of
Power Snatch (95/65lbs)
V-ups
Notes:
- The reps begin where they left off after each subsequent AMRAP; ie. if the athlete gets through the 8 rep round in AMRAP one then they begin with 10 reps + 10 reps following the Row in the next AMRAP.
- Athletes may be scaled to 350/250m as needed to provide enough remaining time to… you know… GET SOME, FREAKS.
- Adjust weight and movements as needed. Rx+ may scale up to 115/85lbs or 135/95lbs provided the touch and go ability or relative intensity level isn’t severely limited as such.
- V-ups may scale to Toes-to-Bar, however the volume of Pull-ups pending on Wednesday’s WOD should be assessed in the decision for this upgrade.
Post scores to comments.
