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Saturday, June 18, 2016

17
Jun

Saturday, June 18, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5 (If unable to back squat you body weight perform 5 Squat jumps)

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 20 Snatch
  • 100 Wall Ball
  • 20 Clean and Jerk
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Snatch 135/95
  • 150 Wall Ball
  • 30 Clean and Jerk
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5

Strength:

A) 5 Sets: (EMOM)

  • Hang Power Snatch x 3 @78-80%

B) 5 Sets:

  • Speed Squat x 3 (Pause in bottom of squat for 1 count and explode up as fast as possible, speed should be very fast about .5 seconds from bottom to top)
  • Depth Jump + Broad Jump x 4

C) 4 Sets:

  • Speed Reverse Lunge x 3 ea.
  • Single Leg Box Jump x 4 ea.
  • Sliding Hamstring Curls x 5 (Focus on Speed)

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Snatch 155/105
  • 150 Wall Ball
  • 30 Clean and Jerk
Additional:
  • Mobility

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