Warm up: 10 arm circles R/L forward/back, 2 x 10 squat jacks, alt hand/leg high kicks, 30 s hs hold or walking progression, walkout push ups, light 1 arm swings
Mobility: trap bar smash, hamstring/glute on box 30 s ea
Skill Focus: DB Snatch
Form review and warm up to working weight. . .
Level 3
1 arm db snatch 50#/35# 11 reps
1 arm db thruster 12 reps
Pull ups w/ the same db 11 reps
Alt hands as needed
5 RFT
Level 2
1 arm db snatch 40-45#/ 25-30# 11 reps
1 arm db thruster 12 reps
Pull ups 20-25#/10-15# 11 reps
Alt hands as needed
5 RFT
Level 1
1 arm db snatch 11 reps
1 arm db thruster 12 reps
Pull ups 11 reps
3 RFT
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Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ.
