Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x power snatch, 3x overhead squat, 3x snatch balance, 6x push ups.
Strength: Work up to a 1 RM snatch. Then, 10 rounds, every 60 seconds, perform the following @ 65% 1 RM snatch…
- 1x snatch + 3x overhead squat
Work Capacity: Complete 10 rounds of the following…
- 30 seconds KB swing (24kg/16kg)
- 30 seconds rest
Durability: 50x toes to bar, 50x V-ups. SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.