Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility
Impact/Focus: Power or Full Snatch Singles
Warm-up Sets & Reps building to a starting or intended working weight.
Climb weight across each set or build to the best single for the day and sustain for as many working sets as able.
VS. 12:00
Power or Full Snatch x 7-10 sets of 1 rep
*Finish with 2 lighter weight ‘Drop Sets’ x 3 reps each, touch and go style reps.
Post scores to comments.
“Ordinally Nominal”
For time
(minus 2 minutes for the rest intervals)
2 Rounds of
50 x Double-unders
7 x Power Snatch (95/65lbs)
20 x GHD/Abmat Sit-ups
Rest 1:00
3 Rounds of
35 x Double-unders
5 x Power Snatch (95/65lbs)
15 x GHD/Abmat Sit-ups
Rest 1:00
4 Rounds of
20 x Double-unders
3 x Power Snatch (95/65lbs)
12 x GHD/Abmat Sit-ups
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
