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Monday, April 4, 2016

3
Apr

Monday, April 4, 2016

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 4 Sets:

  • 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 3 Sets:

  • Overhead Squat x 3 @2311

Skill:

WOD:
For Time:

  • 21 Double Unders
  • 10 Toe To Bar
  • 21 Overhead Squat
  • 10 Toe To Bar
  • 21 Shoulder to Overhead
  • 10 Toe to Bar
  • 21 Power Clean
  • 10 Toe to Bar
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 4 Sets:

  • 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 3 Sets:

  • Overhead Squat x 3 @2311

Skill:

Derek’s B-Day WOD:
For Time:

  • 31 Double Unders
  • 10 Toe To Bar
  • 31 Overhead Squat
  • 10 Toe To Bar
  • 31 Shoulder to Overhead
  • 10 Toe to Bar
  • 31 Power Clean
  • 10 Toe to Bar
  • 31 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 6 Sets:

  • 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 3 Sets:

  • Overhead Squat x 3 @2311

Skill:

Derek’s B-Day WOD:
For Time:

  • 31 Double Unders
  • 10 Toe To Bar
  • 31 Overhead Squat 135/95
  • 10 Toe To Bar
  • 31 Shoulder to Overhead
  • 10 Toe to Bar
  • 31 Power Clean
  • 10 Toe to Bar
  • 31 Double Unders
Additional:
  • 10 Minutes Mobility

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