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Monday, March 30, 2015

29
Mar

Monday, March 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

  • 4 Position Snatch Pull + Snatch

*Perform 4 Position Snatch Pull.  Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:
For Time:

  • 21 Deadlift
  • 400m Run
  • 15 Deadlift
  • 400m Run
  • 9 Deadlift
  • 400m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

  • 4 Position Snatch Pull + Snatch

*Perform 4 Position Snatch Pull.  Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:
For Time:

  • 21 Deadlift 225/155
  • 400m Run
  • 15 Deadlift
  • 400m Run
  • 9 Deadlift
  • 400m Run
Additional:

Competition

Strength/Skill:
 

Warm Up:

  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

  • 4 Position Snatch Pull + Snatch

*Perform 4 Position Snatch Pull.  Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:
For Time:

  • 21 Deadlift 225/155
  • 400m Run
  • 15 Deadlift
  • 400m Run
  • 9 Deadlift
  • 400m Run
Additional:
  • 10 Minutes Mobility

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