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Monday, March 7, 2016

6
Mar

Monday, March 7, 2016

We love and miss you Julie.

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:
For time:

  • 20 Thrusters
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats
  • 20 Burpee
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:
 

“Julie”For time:

  • 20 Thrusters 95#/65#
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats

*At the top of each minute perform 4 Burpees

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:
“Julie”

For time:

  • 20 Thrusters 95#/65#
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats

*At the top of each minute perform 4 Burpees

Additional:
  • 10 Minutes Mobility

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