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Friday 150102

1
Jan

Friday 150102

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

8 Sets: (EMOM)

  • Power Snatch x 1

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 6 KB Swings
  • 20 Double Unders

Rest 3 Minutes:

B) AMRAP in 4 Minutes:

  • 9 KB Swings
  • 20 Double Unders

Rest 3 Minutes

C) AMRAP in 5 Minutes:

  • 12 KB Swings
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A1) 8 Sets: (EMOM)

  • Power Snatch x 1

A2) 5 Sets: (EMOM)

  • Hang Snatch Pull from Just Below the Knee x 2

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 3 Power Snatch 135/95
  • 20 Double Unders

Rest 3 Minutes:

B) AMRAP in 4 Minutes:

  • 4 Power Snatch 115/80
  • 20 Double Unders

Rest 3 Minutes

C) AMRAP in 5 Minutes:

  • 5 Power Snatch 95/65
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Front Squat x 1

Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+

B1) 8 Sets: (EMOM)

  • Power Snatch x 1

B2) 5 Sets: (EMOM)

  • Hang Snatch Pull from Just Below the Knee x 2

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 3 Power Snatch 135/95
  • 20 Double Unders

Rest 3 Minutes:

B) AMRAP in 4 Minutes:

  • 4 Power Snatch 115/80
  • 20 Double Unders

Rest 3 Minutes

C) AMRAP in 5 Minutes:

  • 5 Power Snatch 95/65
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

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