Saturday, 7 January, 2017


Saturday, 7 January, 2017

Dan driving dumbbells overhead.

Dan driving dumbbells overhead.

Workout of the Day:

Warm Up:

Partner Med Ball Warm-up:

Chest Pass x 10 each

Overhead Pass x 10 each

Twist to the Right x 10 each

Twist to the Left x 10 each

Granny Toss x 10 each

“Wall Ball” Toss x 10 each

Banded Shoulder Stretch 90 seconds each

Skill and Build Up:

Power Snatch Progression

Spend 1o minutes working up to first load


As a team of two, each partner completes the following for time:

1 round:

18 Power snatches (115lbs/75lbs)

54 Wall ball shots 10ft/9ft (20lbs/14lbs)


2 Rounds:

9 Power snatches (135lbs/95lbs)

27 Wall ball shots 10ft/9ft (20lbs/14lbs)


3 Rounds:

6 Power snatches (155lbs/105lbs)

18 Wall ball shots 10ft/9ft (20lbs/14lbs)

Cool Down:

5-10 minutes Easy Row, Bike, or Jog if time allows