Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Power Snatch
5:00 x … Warm-up sets, technique review and point of performance.
7 Rounds, on the :90 of
Power Snatch x 3-3-2-2-1-1-1
*Climb weight as able, complete as touch and go reps.
**Athletes may select a Power or Full Snatch movement.
Post scores to comments.
“Training Wheels”
Complete for time
Run 400m
15 x Bar Facing Burpees
20 x Power Snatch (115/85lbs)
15 x Bar Facing Burpees
Run 200m
Rest 1:00, Then…
Run 400m
10 x Bar Facing Burpees
10 x Power Snatch (115/85lbs)
10 x Bar Facing Burpees
Run 200m
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Rx+ 135/95lbs with 5 Rounds, unbroken movement sets + and 800m Run to finish. Get some, freaks.
Post scores to comments.
Skill Development
Time Permitting/Optional (Peer Pressured)
8 Rounds of (:20 work x 10: rest)
Max Reps x Hollow Rocks
Post scores to comments.
