Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs

16kg Getups
24kg 1- and 2-arm KB Cleans
Walking: 1-arm OH/1-arm Farmer, 1-arm OH/1-arm Rack, 1-arm BU Waiter
Snatch Progression: 1 rep = 2 1-arm Swings, 2 1-arm High Pulls, 2 Snatches

Most pleased that a young CSO really seemed to understand why mobility drills that seemingly don’t get you out of breath or kick your ass were all part of the picture in getting you to be able to snatch a KB.  It was very gratifying to watch him lock out the 16.  He was nailing it after the 1-arm progression we worked through.

  • April 23, 2011

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