Friday 10.13.2023

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Handstand Skills & DB Snatch Primer
Every minute on the minute athletes will alternate between the two tasks shown below.

5 Rounds of the following
1:00 x 3-5 x HSPU reps, Kick-up Skills & Drills, Holds/Walks
1:00 x Dumbbell Snatch

Notes: Priorities on learning and confidence in skill basics. Newer athletes will practice foundations of getting into an inverted hold, kick-ups against wall, and Handstand Holds against the wall. More experienced athletes may select a workload of HSPU’s, Freestanding Holds, and HS Walking Skills. 1-arm DB Snatch sets are intended to build from warm-up sets of 2-5 reps per arm practicing touch and go style & hand to hand switches to metcon weight or heavier (use discretion). Climb weight as needed to prime for the following metcon.

Post scores to comments.

“Thucky Thirteen”
5 Rounds for time of
13 x Box Jumps (24/20”)
13 x Knees-to-Elbows
13 x 1-arm Dumbbell Snatch (50/35lbs)

Notes: Points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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