Essentials
Strength/Skill: |
Warm Up:
Strength: 7 Sets: (Every 2 Minutes)
Skill: |
WOD: |
3 Rds For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: A) 6 Sets: (EMOM) Hang Snatch (At the Knee)
B) 4 Sets: (Every 90 Seconds)
Skill: |
Steph K’s B-Day WOD: |
3 Rds For Time:
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Additional: |
Competition
Strength/Skill: |
Warm Up:
3 Sets:
Strength: A) 8 Sets: (EMOM) Snatch From Blocks (At the Knee)
Sets 6-8 will be performed as drop sets. If your 85% is above 220# then drop weight 35#. If your 85% is below 220# drop weight 25#. Increase 10# from last week if 85% is above 220# and a 5# increase if 85% is below 220#. B) 4 Sets: (Every 90 Seconds)
C) 4 Sets: (Every 90 Seconds)
Skill: |
Steph K’s B-Day WOD: |
3 Rds For Time:
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Additional: |
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