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Monday, March 28, 2016

27
Mar

Monday, March 28, 2016

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

6 Sets:

  • 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 20 Double Unders
  • 5 Pull Up
  • 3 Power Snatch
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 6 Sets:

  • 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

Skill:

Hannah’s B-Day WOD:
AMRAP in 12 Minutes:

  • 20 Double Unders
  • 10 Pull Ups
  • 1 Snatch
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 6 Sets:

  • 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 5 Sets:

  • Set 1=3 Reps @ 70%
  • Set 2= 3 Reps @ 75%
  • Sets 3-5=3 Reps @ Drop wt. of 35# if Set 2 is above 265#, and 25# if set 2 is below 265#.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 20 Double Unders
  • 10 Pull Ups
  • 1 Snatch
Additional:
  • 10 Minutes Mobility

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