Over All Body Activation
2 sets:
:20 jumping jacks
:20 high knees
:20 butt kickers
:20 mountain climbers
:20 shoulder taps
:20 double knee tucks
:20 samson stretch / leg
OVERHEAD PREP
2 sets:
8 scap pulls
8 kip swings
5 left-arm DB windmills (light)
5 right-arm DB windmills (light)
DB SNATCH PRACTICE
1 set:
5 DB swing/ arm
5 DB press/ arm
4 DB hang muscle snatch + 4 DB muscle snatch
4 DB hang power snatch + 4 DB power snatch
DB CARRY PRACTICE
1 sets:
100-ft single-DB farmers carry
TEST-ROUND
1 set:
200-m run
10 DB snatches
50-ft single-DB farmers carry
8 v-ups
On a 15:00 clock for distance:
600-m run
50 DB snatches (35/50 lb)
400-m single-DB farmers carry (35/50 lb)
30 V-ups
Then …
Run in remaining time.
INTERMEDIATE
On a 15:00 clock for distance:
600-m run
50 DB snatches (20/35 lb)
400-m single DB farmers carry (20/35 lb)
30 V-ups
Then…
Run in remaining time.
BEGINNER
On a 15:00 clock for distance:
400-m run
50 DB snatches (10/20 lb)
200-m single DB farmers carry (10/20 lb)
30 sit-ups
Then…
Run in remaining time.
:20 max pull-ups
– Rest :40
:30 lacrosse ball foot roll/side
:30 forearm stretch/side
:30 foam roll quads / side
Finish the v-ups with 3:00+ to complete 600-m or more of running.
Complete the DB snatches in 2-3 sets.
Move with intent on the farmers carry.
Sprint the first run and move faster than usual at the end.