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
5:00 x … Warm-up sets, technique review and point of performance.
5:00 x Build to a 3RM
5:00 x Build to a 2RM
5:00 x Build to a 1RM
*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.
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“Green Eggs & Ham”
Complete for time
Run 400m
21 x Snatch (95/65lbs)
21 x Burpees
Run 400m
15 x Snatch (95/65lbs)
15 x Burpees
Run 400m
9 x Snatch (95/65lbs)
9 x Burpees
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Dumbbell Snatch may be used today to learn & understand the mechanics of the movement.
Post scores to comments.
