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Saturday 141213

12
Dec

Saturday 141213

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds
  • Snatch Balance

Strength:

 

A) 3 Sets: (EMOM)

  • Snatch Balance x 1

B) 3 Sets: (EMOM)

  • High Hang Snatch x 2

Skill:

WOD:
With a Partner Perform For Time:

A) 25-20-15-10:

  • Power Snatches
  • Box Jump Overs

Immediately followed by:

B) 25-20-15-10:

  • Overhead Squats
  • Sit Ups

Immediately followed by:

C) 25-20-15-10:

  • Wall Balls,
  • Burpees

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds
  • Snatch Balance

Strength:

A) 3 Sets: (EMOM)

  • Snatch Balance x 1

B) 3 Sets: (EMOM)

  • High Hang Snatch x 2

Skill:

WOD:
With a Partner Perform For Time:A) 40-30-20-10:

  • Power Snatches, 95/65
  • Box Jump Overs, 24/20

Immediately followed by:

B) 40-30-20-10:

  • Overhead Squats 95/65
  • Toe To Bar

Immediately followed by:

C) 40-30-20-10:

  • Wall Balls, 20/14
  • Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

6 Sets: (EMOM)

  • Back Squat x 2 @ 85-88%

Skill:

WOD:
With a Partner Perform For Time:

A) 40-30-20-10:

  • Power Snatches, 115/80
  • Box Jump Overs, 24/20

Immediately followed by:

B) 40-30-20-10:

  • Overhead Squats, 115/80
  • Toe To Bar

Immediately followed by:

C) 40-30-20-10:

  • Wall Balls, 30/20
  • Burpees
Additional:
  • 10 Minutes Mobility

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