Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility
Impact/Focus: Hang Power Snatch Complex
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.
Every :90 x 7 Rounds Total
Hang Power + Power Snatch x 1-1-1-1-1-1-1
Notes: Hang to Low, Medium, or High (all positions above knee height) for the Hang Power Snatch rep’s starting point.
Post scores to comments.
“A Banger”
10:00 AMRAP of
20 x Wallball (20/14lbs)
12 x 1-arm DB Hang Power Snatch (50/35lbs)
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
*Options for post wod mobility/flexibility/recovery efforts or the following core conditioning as follows:
8:00 of total running time, set-up for Tabata clock intervals.
4 Rounds of
:20 x L-sit or Plank Hold
:10 x Rest
8 Rounds of
:20 x Sandball Clean-to-Forward Throw
:10 x Sandball Bearhug Walk
4 Rounds of
:20 x Hollow Rocks
:10 x Rest
