Friday, December 2, 2016

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 40 Overhead Squat
• 40 Box Jump Overs
• 50 Wall Ball
• 50 Deadlift
• 40 Toe to Bar
• 20 Burpee Pull Up

• Mobility

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 40 Overhead Squat 135/95
• 40 Box Jump Overs
• 50 Wall Ball 30/20
• 50 Deadlift 205/140
• 40 Toe to Bar
• 20 Burpee Muscle Up

• Mobility

• Snatch Complex

Strength:

Perform After WOD

A) 4 Sets: (Every 90 Seconds)

• Back Squat x 3 @ 55%

B1) 3 Sets: (Every 90 Seconds)

• Front Squat x 5 @55%

Skill:

• 50 Overhead Squat 155/105
• 50 Box Jump Overs 24/20
• 50 Axle Bar Thrusters 135/95
• 50 Power Clean 205/125
• 50 Toe to Bar
• 30 Burpee Muscle Up

*Partner must alternate reps.

• Mobility