150118 Sunday – “Dawn Wall”

Coach Nick supervising Cameron’s partner mobility technique.


Mobility:  Shoulder Mobility.


Skill Practice Warm Up: None.


Strength Workout: Power Snatch 7 x 1 (7  sets of 1 rep “across,” the same weight for all sets)

This is the 7th session in our Power Snatch strength cycle. This will be the 3rd time we do singles. You should be adding 5-10lbs from any of your sessions last week.

Super Set: Single Arm Ring Rows 7 x 4 (7 sets of 4 reps “across,” at the same angle for all sets)

Try lowering the angle more from your last set as we are going down in reps.


Metabolic Conditioning Workout: Dawn Wall” – As many rounds as possible in 7 minutes.

7 power snatch (Performance: 115lbs, Athletic*: 75lbs, Health: 35lb kettlebell swings)

Ring dips (Performance: 6 reps, Athletic*: 3 reps, Health: 3 strict push ups)

6 pistols (3L/3R)

 40* double unders (Athletic: 30 reps including attempts, Health: 5 singles, 1 double under attempt, 5 rounds)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  3 – 6 rounds

Log your results online by clicking here.

Compare To:  New Workout!


Optional “Cash Out”:  15 kb swings, 10 burpees, 3 rounds.

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