Friday, February 20, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

(Perform After WOD)

10 Sets: (EMOM)

Clean and Jerk

Skill:

WOD:

For Time:

A) 12-9-6:

Thruster
Pull Up

B) 12-9-6:

Over Bar Burpee
Squat Clean

*No Rest between A and B.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

(Perform After WOD)

10 Sets: (EMOM)

Clean and Jerk x 1 (Percentages per set: 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+.)

Skill:

WOD:

For Time:

A) 15-12-9:

Thruster 115/80
Chest to Bar Pull Up

B) 15-12-9:

Burpee Box Jump 24/20
Squat Clean 115/80

*No Rest between A and B.

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

(Perform After WOD)

A) 10 Sets: (EMOM)

Clean and Jerk x 1 (Percentages per set: 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+.)

Skill:

WOD:

For Time:A) 15-12-9:

Thruster 115/80
Chest to Bar Pull Up

B) 15-12-9:

Burpee Box Jump 24/20
Squat Clean 115/80

*No Rest between A and B.

Additional:

10 Minutes Mobility