Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Snatch or Power Snatch & Movement Primer
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Snatch or Power Snatch x 3-3-3-3-3
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Snatch or Power Snatch movement for the lifting portion and subsequent MetCon.
Post scores to comments.
“QF Workout #1”
4 Rounds for max reps/kcal
Complete as many reps as possible during each minute of work
1:00 x Snatch (135/95lbs)
1:00 x Row (kcal)
1:00 x Dumbbell Box Step-ups (20/20” Box, Low Carry; 2×50/35lbs)
1:00 x Rest
Post scores to comments as one total number of combined reps/kcal.
