Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…
2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings
15 x Hollow Rocks
Impact/Focus: Posterior Chain Select 6×3
Warm-up sets/reps building to a starting weight before working through the following. Select one of the movement options below;
6 Rounds, on the 2:00 of
I. Power/Full Snatch x 3-3-3-3-3-3
or
II. Deadlift x 3-3-3-3-3-3
NOTES: Climb across as able on the day, repeat the effort as necessary across the remaining rounds.
Post scores to comments.
“Cyanoren”
7 Rounds for time of
3 x Power Snatch
15 x Wallball (20/14lbs)
NOTES: Select a weight that helps sharpen the Power Snatch task with a lens focused on “Isabel”. Additional Challenge desired? 10 RFT, as heavy as unbroken triples permits; Let’s go, freaks.
Post scores to comments.
