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Friday 141107

6
Nov

Friday 141107

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (EMOM)

  • Power Clean + 2 Front Squat

Skill:

WOD:
Benchmark Friday!!!

“Fran”

21-15-9 For time:

  • Thrusters 95/65
  • Pull Ups

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (EMOM)

  • Power Clean + 2 Front Squat @ 75-80% of 1 RM Clean

Skill:

WOD:
Benchmark Friday!!!

“Fran”

21-15-9 For time:

  • Thrusters 95/65
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 seconds)

  • Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. 8 Sets: (Every 2 minutes)

Front Squat + Jerk

  • Sets 1-2 – 70-75%
  • Sets 3-4 – 80-85%
  • Sets 5-6 – 90-95%
  • Sets 7-8 – 95+%

Skill:

WOD:
Benchmark Friday!!!

“Fran”

21-15-9 For time:

  • Thrusters 95/65
  • Pull Ups
Additional:
  • 10 Minutes Mobility

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