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%.
