Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch Waves
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Progression Intentions for today’s lifting: “Position over the bar during the second pull and development/confidence in the Power receiving position.”
9 Rounds on the :90
Power Snatch x 3-2-1-3-2-1-3-2-1
Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
*Athlets may opt to perform Full Snatch today. Bonus work: Finish with one 10-15 rep set of Overhead Squats at best weight possible.
Post scores to comments.
“Ocean Motion”
3 Rounds for time of
Row 500/400m
8 x Power Snatch (115/85lbs)
15 x Slamball (30/20lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
