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Monday, April 4, 2016

Essentials

Strength/Skill:

Warm Up:

PVC Pass Through x 5
Snatch Complex

Strength:

A) 4 Sets:

2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 3 Sets:

Overhead Squat x 3 @2311

Skill:

WOD:

For Time:

21 Double Unders
10 Toe To Bar
21 Overhead Squat
10 Toe To Bar
21 Shoulder to Overhead
10 Toe to Bar
21 Power Clean
10 Toe to Bar
21 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

PVC Pass Through x 5
Snatch Complex

Strength:

A) 4 Sets:

2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 3 Sets:

Overhead Squat x 3 @2311

Skill:

Derek’s B-Day WOD:

For Time:

31 Double Unders
10 Toe To Bar
31 Overhead Squat
10 Toe To Bar
31 Shoulder to Overhead
10 Toe to Bar
31 Power Clean
10 Toe to Bar
31 Double Unders

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

PVC Pass Through x 5
Snatch Complex

Strength:

A) 6 Sets:

2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65%

*Goal to increase 5-10# each week.

B) 3 Sets:

Overhead Squat x 3 @2311

Skill:

Derek’s B-Day WOD:

For Time:

31 Double Unders
10 Toe To Bar
31 Overhead Squat 135/95
10 Toe To Bar
31 Shoulder to Overhead
10 Toe to Bar
31 Power Clean
10 Toe to Bar
31 Double Unders

Additional:

10 Minutes Mobility

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