Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
*10 x PVC Passthroughs/Around the worlds + 10 x PVC Overhead Squat
Impact/Focus: Snatch EMOTM
Power/Full Snatch PVC Technique Progression 4 Movements, 5-10 reps each.
Build from an empty barbell up to an appropriate starting weight; 75-85% of a 1RM would be the ideal target for today.
10 Rounds, on the :90 of
Snatch 1-1-1-1-1-1-1-1-1-1 (sustain working weight across sets)
Notes: Today is a Full/Squat Snatch training evolution. Technique development may dictate lighter working loads and movement modifications. Rx+ athletes may attempt to sustain sets/reps at 90% of a 1RM. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.
Post scores to comments.
“Burn Town”
Complete for time vs. a 15:00 time cap
15-12-9-6-3 x Power Snatch (95/65lbs)
40ft x Front Rack Walking Lunges (2×50/35lbs Dumbbells)
35 x Double-unders
Notes: Scale the weight for the Power Snatch as needed (higher or lower, oooooh). Front Rack Lunges may be scaled lighter or to a single Dumbbell, our intention would be on practicing a stable movement and the manner in which the Dumbbells are racked. Double-unders scale to Single-unders at 50 or 75 reps per reps per round, scaled Double-under volume would be 21 reps per round. Bring the lumber, Ninjas.
Post scores to comments.
Skill Development
4-5 Rounds for Quality of
I. GHD Back Extensions x 8-12 reps
II. Handstand Kick-ups, Holds, Shoulder Taps, Walks
III. Ring Support Hold x :20
IV. Active Hang x :20
