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Monday, March 9, 2015

8
Mar

Monday, March 9, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (Every 90 Seconds)

  • High Hang Snatch + 2 Overhead Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 1 Rope Climb
  • 20 KB Swings 55/35
  • 20 Sit ups
  • 20 Push Up
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (Every 90 Seconds)

  • High Hang Snatch + 2 Overhead Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 1 Rope Climb
  • 20 KB Swings 55/35
  • 20 Sit ups
  • 20 Push Up
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm up:

2 Sets:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (Every 90 Seconds)

  • High Hang Snatch + 2 Overhead Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 1 Rope Climb
  • 20 KB Swings 55/35
  • 20 Sit ups
  • 20 Push Up
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

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