Wednesday, February 15, 2017

Essentials

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Incline Tempo Y Raise x 8 (1 Second up, 2 second hold, 2 Second down, 1 second pause)
  • Single arm bent over DB Row x 15 ea.
  • Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Incline Tempo Y Raise x 8 (1 Second up, 2 second hold, 2 Second down, 1 second pause)
  • Single arm bent over DB Row x 15 ea.
  • Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

Perform After WOD

10 min for quality:

  • 10 lateral box step ups, as high as capable
  • 30 second handstand hold, freestanding if possible.

Skill:

WOD:
Option 1

6 Sets:

  • 6 TnG Snatch 135/95
  • 50m Sled Sprint

Rest 2 Minutes

  • 6 TnG Cleans 135/95
  • 50m Slad Sprint

Rest 4 Minutes
*Barbell should be performed (AFAP), sled should be a weight you can move quickly, fast turn over

Option 2

2 Sets For Total Time:

  • 80/65 cal bike or 60/45 Calorie Row
  • 20 Squat Snatch 55% of 1rm snatch
  • Rest 1:1 (work:rest)

*Then repeat in REVERSE ORDER. Score is total time! Including rest.

Additional:
  • Mobility

 

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