Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch
Warm-up sets, technique review and point of performance reinforcement.
EMOTM x 15 Minutes
Power Snatch x
2-2-2-2-2 (5 sets of 2)
1-1-1-1-1-1-1-1-1-1 (10 sets of 1)
Notes: Power or Full Snatch are both options for today’s training. Manage work/rest as needed across the rounds and reps assigned; tap n go sets for as long as able, dump and reset as load demands. Specific training tracks today would gravitate towards the following
I. Light weight barbell movements across rounds developing proficiency in the mechanics of the lift,
II. Maintain the same weight across at a challenging load that targets a specific metcon weight goal,
III. Climb weight across sets as able until hitting the best single rep personal record or best lift on the day.
Post scores to comments.
“Open Workout 24.1”
Complete for time
vs a 15:00 time cap
21-15-9 x 1-Arm DB Snatch (50/35lbs)
21-15-9 x Lateral Burpees Over Dumbbell
21-15-9 x 1-Arm DB Snatch (50/35lbs)
21-15-9 x Lateral Burpees Over Dumbbell
Notes: Each round is comprised of four tasks, one side performs the DB Snatch, follow with Burpees, then the other side performs the DB Snatch assignment before finishing the round with the second set of Burpees. Said in top down fashion: Round 1 is 21,21,21,21 reps. Round 2 is 15,15,15,15 reps. Round 3 is 9,9,9,9 reps. Get some, Ninjas.
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164/180 completed.