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Saturday, November 5, 2016

4
Nov

Saturday, November 5, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 150 Push Ups
  • 150 Deadlift 165/115
  • 100 Medball Sit Up Tosses
  • 100 Push Press 95/65
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 150 Push Ups
  • 150 Deadlift 165/115
  • 100 Medball Sit Up Tosses
  • 100 Push Press 95/65
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets:

  • Jerk x 3 @75-85%

B) 8 Sets:

  • Snatch x 3 (Work up to 85%)

C) 8 Sets:

  • Clean x 3 (Work up to 85%)

D) 4 Sets:

  • Clean Pull x 5 @3×90%, 1×95%

E) 4 Sets:

  • 2 Behind the Neck Push Press + 3 Overhead Squat

Skill:

WOD:
Additional:
  • Mobility

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