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Wednesday, March 8, 2017

7
Mar

Wednesday, March 8, 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:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Banded Good Mornings x 12-15
  • Bottoms Ups KB OH Carry x 20 yards each

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:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Banded Good Mornings x 12-15
  • Bottoms Ups KB OH Carry x 20 yards each

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:

A) 7 Sets:

  • Halting Power Snatch x 1 (Heavy)

*Pause just below the knee

B) 5 Sets:

  • Shoulder to Overhead x 4

Perform After WOD

C) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 6-8
  • Bottoms Ups KB OH Carry x 20 yards each

Skill:

WOD:
 5 Rds For Time:

  • 15 KB Swings 55/35
  • 75 Double Unders
  • 9 Ring Muscle Ups
Additional:
  • Mobility

 

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