1.22.2015

 In Workout of the Day

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds

  • Dislocates x 10
  • Snatch Grip Push Press x 10
  • OHS x 10

Power Snatch Instruction

Workout of the Day

A. 5 Sets

  • A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Box Jump x 5 @ 13X1 – Rest 45 seconds
  • A3: Prone Plank x 45-60 seconds – Rest 45 seconds

B. 3 Sets

  • Row 500m

-Rest 2-3 minutes between.

-1st set @ 85% – 2nd set @ 90% – 3rd set @ 95%.  

 

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