Essentials
Strength/Skill: |
Warm Up:
Strength: A) 10 Sets: (Every 90 Seconds)
Skill: |
WOD: |
5 Set For Max Reps:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: A) 5 Sets: (EMOM)
*5 second count from ground to knee, isometric hold for 3 seconds then snatch. B) 6 Sets: (Every 2 Minutes) Back Squat x 3 If 1RM is below 395#
If 1RM is above 395#
*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#. Skill: |
WOD: |
3 Sets Each For Time:
(Do Not Increase Load, Go Fast!!!) |
Additional: |
Competition
Strength/Skill: |
Warm Up:
Strength: A) 5 Sets: (EMOM)
*5 second count from ground to knee, isometric hold for 3 seconds then snatch. B) 2 Sets: Touch and Go Power Snatch
C) 4 Sets: (Every 2 Minutes)
*Goal to increase 20# if 60% is above 265#, and 10# if 60% is below 265#. D) 4 Sets: (Every 90 Seconds)
*Goal is linear progression of 10# each week. Skill: |
WOD: |
3 Sets Each For Time:
(Do Not Increase Load, Go Fast!!!) |
Additional: |
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