1
Oct
Friday, October 2, 2015
Essentials
Strength/Skill: 
Warm Up:
2 Sets:
Strength: A) 4 Sets: (EMOM)
B) 3 Sets:
Skill: 
WOD: 
AMRAP in 12 Minutes:

Additional: 

Performance
Strength/Skill: 
Warm Up:2 Sets:
Strength: A) 4 Sets: (EMOM)
*Goal to increase 510# each week. B) 3 Sets: (Every 3 Minutes)
Skill: 
WOD: 
AMRAP in 12 Minutes:

Additional: 
Competition
Strength/Skill: 
Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds) Snatch From Block (At the Knees)
*Goal to increase sets 13 each week by at least 510#. B) 7 Sets: (Every Clean and Jerk
*Goal to increase sets 15 by 10# for week 2 if work sets are above 265#. Back to 90% for week 3 and TEST in week 4. Increase sets 15 for week 2 by 5# if set 5 are below 265#. Back to 90% for week 3 and TEST in week 4. For drop sets of 2×1 decrease weight by 20# if single is above 265#. For drop sets of 2×1 decrease weight by 10# if single is below 265#. Skill: 
WOD: 
AMRAP in 12 Minutes:

Additional: 
