WARM UP
Try this for a week...
(1) Get the body warm with some general movement (3-5 minutes)
(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)
(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)
(4) WOD Movement Specific (2-5 minutes)
SKILL
Snatch Pull
BUY IN
6-8 sets of
1 Snatch Pull + 1 Hang Snatch. . . Squat snatch preferred....
Don't let go of the bar!
WOD
Death by...BURPEE!
CASH OUT
Any game...Coach's choice!
Rowling perhaps?
MOBILITY
Everything
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