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Saturday, July 16, 2016

16
Jul

Saturday, July 16, 2016

Essentials

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

4 Sets:

  • 3 Shoulder Press + 2 Push Press + 1 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Hang Power Clean
  • 60 Shoulder to Overhead
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

4 Sets:

  • 3 Shoulder Press + 2 Push Press + 1 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Hang Power Clean 135/95
  • 60 Handstand Push Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 15 Second Series

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Jerk x 1  All 7 Sets must be with in 90% of your final set. No missess

B) 5 Sets:

  • Shoulder Press x 5 @ 78%
  • Build to Max Wt. Pull Up

C) 3 Sets:

  • Seated Single Arm DB Shoulder Press x 6-8
  • Feet Elevated Wt. Ring Supine Row x 6-8

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Hang Power Clean 155/105
  • 60 Handstand Push Ups
Additional:
Mobility

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