Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Dumbbell Hang Power Snatch & Inverted Burpees
Warm-up sets preparing for Inverted Burpees & Building to a starting weight for the Dumbbell or KB 1-arm Power Snatch.
Then…
5 Rounds, on the 2:30 of
5R+5L x 1-Arm Dumbbell Hang Power Snatch
1-2-3-4-5-6 reps x Inverted Burpees + 5ft Handstand Walk
*Scaled to Reverse Burpee + 10ft Bear Crawl
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Double Couplet”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Rest 2:00
7:00 AMRAP of
7 x Knees-to-Elbows
12 x Slamball / Hammer Strikes
Notes: Deficit Push-ups may be well suited for those capable of achieving a safe and full range of motion; utilize bumper plates or Dumbbells under the hands. Additional scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
