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Friday 141003

2
Oct

Friday 141003

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:(Every 90 Seconds)

  • Hang Power Clean x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 30 Squats
  • 10 Pull Ups + 10 Push Up
  • 7 Hang Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Front Squat x 3 @ 83-85%

Skill:

WOD:
AMRAP in 15 Minutes:

  • 50 Squats
  • 7 Muscle Up
  • 10 Hang Clean 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2:30 Minutes)

Front Squat

  • Set 1 – 3 reps @ 70%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – 1 rep @ 95+%

Skill:

WOD
AMRAP in 15 Minutes:

  • 50 Squats
  • 7 Muscle Up
  • 10 Hang Clean 135/95
Additional:
  • 10 Minutes Mobility

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