Call Us: (720) 335-5591

Monday, March 14, 2016

13
Mar

Monday, March 14, 2016

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5 ea.
  • Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

  • Power Snatch + Snatch @80%

Skill:

WOD:
3 Rds For Time:

  • 30 Deadlift 115/75
  • 20 Shoulder to Overhead
  • 10 Strict Pull Up + 10 Knee to Elbow
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5 ea.
  • Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

  • Power Snatch + Snatch

*Work a t 80 % of your 1RM Snatch in Week 1. 75 % in Week 2. 80 % in Week 3. 75 % in Week 4. 80 % in Week 5 .

B) 4 Sets: (EMOM)

  • Thruster x 1 @75% of 1 RM Clean and Jerk

*Work at 75 % o f your 1RM Clean & Jerk in Week 1. 70 % in Week 2. 75 % in Week 3. 70 % in Week 4. 75 % in Week 5 .

Skill:

WOD:
3 Rds For Time:

  • 30 Deadlift 115/75
  • 20 Shoulder to Overhead
  • 5 Rope Climbs
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • PVC Pass Through x 5 ea.
  • Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

  • Power Snatch + Snatch

*Work a t 80 % of your 1RM Snatch in Week 1. 75 % in Week 2. 80 % in Week 3. 75 % in Week 4. 80 % in Week 5 .

B) 5 Sets: (EMOM)

  • Clean

*Work at 85 % o f your 1RM Clean & Jerk in Week 1. 80 % in Week 2. 85 % in Week 3. 80 % in Week 4. 85 % in Week 5 .

C) 4 Sets: (EMOM)

  • Thruster x 1 @75% of 1 RM Clean and Jerk

*Work at 75 % of your 1RM Clean & Jerk in Week 1. 70 % in Week 2. 75 % in Week 3. 70 % in Week 4. 75 % in Week 5 .

Skill:

WOD:
3 Rds For Time:

  • 30 Deadlift 115/75
  • 20 Shoulder to Overhead
  • 5 Rope Climbs
Additional:
  • 10 Minutes Mobility

Leave a Reply