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Friday, July 21, 2017

21
Jul

Friday, July 21, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Shoulder Press x 5

 

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Power Clean
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

  • Power Snatch
  • Dips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Power Clean @70% of 1 RM Clean
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

  • Power Snatch 75/55
  • Ring Dips
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Hang Power Snatch + Snatch (Work up to 65-70%)

B) 5 Sets:

  • Snatch x 2 (Up to 90%)

B) 3 Sets:

Hang Power Clean + Clean + 2 Push Press (Work up to 65-70%)

C) 5 Sets:

  • Clean & Jerk x 2 (Work up to 90%)

Skill:

WOD:
 A) 4 Rds For Time:

  • 5 Deadlift 315/205
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 21-15-9 For Time:

  • Power Snatch 95/65
  • Strict Handstand Push Ups
Additional:
  • Mobility

 

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