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Wednesday, February 17, 2016

16
Feb

Wednesday, February 17, 2016

Sweat Class at 9:15 and 5 pm.

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:

9 Sets: (Every 30 Seconds for 4 minutes)

  • Power Snatch x 2 (Choose weight)

Skill:

Amber’s B-Day WOD:
For Time:15-12-9

  • Wall Ball
  • Hang Power Clean

12-9-6

  • Pull Ups
  • Overhead Squat

9-6-3

  • Seated L-Sit DB Shoulder Press
  • Front Squat
Additional:
  • 10 Minutes Mobility—- Coaches choice

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:

9 Sets: (Every 30 Seconds)

  • Power Snatch x 2 (Choose weight)

Skill:

Amber’s B-Day WOD:
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Clean + 2 Jerks @80%

B) 4 Sets:

  • Snatch Grip Deficit Deadlift x 5 @60% of 1 RM Deadlift

Skill:

Amber’s B-Day WOD
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • 10 Minutes Mobility

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