Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Hips/Hinge & Squat Emphasis)
Impact/Focus: Power or Squat Snatch
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain a working weight at 70-80% or heavier across all sets.
II. Climb weight as able to the best single rep set of Power or Squat Snatch on the Day or a 1RM PR.
III. Multi rep sets may be touch and go or dump and reset as needed.
Every :90 x 8 Rounds
Snatch x 3-2-2-1-1-1-1-1
Post scores to comments.
“Slag Swag”
3 Rounds for time of
Run 400m
20 x Wallball (20/14lbs)
15 x Burpee Box Jump Overs (24/20″)
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
