Monday, February 22, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

PVC Pass Through x 5 ea.
Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

Power Snatch + Snatch @80%

Skill:

WOD:

A) AMRAP in 3 Minutes:

1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them)

All Sets must be unbroken. If you fail to complete the given rep count, start back at 1 and work your way back up.

Rest 5 Minutes

B) 3 Rds For Time:

10 Clean and Jerk
20 Wall Ball
40 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

PVC Pass Through x 5 ea.
Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

Power Snatch + Snatch @80%

B) 4 Sets: (EMOM)

Thruster x 1 @75% of 1 RM Clean and Jerk

Skill:

Kacey’s B-Day WOD:

A) AMRAP in 3 Minutes:

1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them)

All Sets must be unbroken. If you fail to complete the given rep count, start back at 1 and work your way back up.

Rest 5 Minutes

B) 3 Rds For Time:

10 Clean and Jerk
20 Wall Ball
40 Double Unders

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

PVC Pass Through x 5 ea.
Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

Power Snatch + Snatch @80%

B) 5 Sets: (EMOM)

Clean x 1 @85%

C) 4 Sets: (EMOM)

Thruster x 1 @75% of 1 RM Clean and Jerk

Skill:

WOD:

A) AMRAP in 3 Minutes:

1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them)

All Sets must be unbroken. If you fail to complete the given rep count, start back at 1 and work your way back up.

Rest 5 Minutes

B) 3 Rds For Time:

10 Clean and Jerk 135/95
20 Wall Ball
40 Double Unders

Additional:

10 Minutes Mobility