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Friday, February 13, 2015

12
Feb

Friday, February 13, 2015

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:

7 Sets: (Every 90 Seconds)

  • Hang Power Snatch + Overhead Squat

Skill:

WOD:
2 Rds For Time:

  • 20 Box Jumps, 24/20″
  • 15 Pull Up
  • 10 Shoulder to Overhead
  • 5 Overhead Squat
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:

7 Sets: (Every 90 Seconds)

  • 2 Position Snatch (Mid Thigh, Floor)

Skill:

WOD:
2 Rds For Time:

  • 25 Box Jumps, 24/20″
  • 20 Chest to Bar Pull Up
  • 15 Strict Handstand Push Up
  • 10 Squat Snatch, 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 sets: (Every 90 Seconds)

  • Clean x 1

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B) 2 Sets: (Perform After WOD)

  • Back Squat x 10 @ 80% of 10 RM

Skill:

WOD:
2 Rds For Time:

  • 25 Box Jumps, 24/20″
  • 20 Chest to Bar Pull Up
  • 15 Strict Handstand Push Up
  • 10 Squat Snatch, 135/95
Additional:
  • 10 Minutes Mobility

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