Monday, March 30, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

*Perform 4 Position Snatch Pull. Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:

For Time:

Additional:

Performance

Strength/Skill:

Warm Up:

4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

*Perform 4 Position Snatch Pull. Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:

For Time:

Additional:

Competition

Strength/Skill:

Warm Up:

4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

*Perform 4 Position Snatch Pull. Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:

For Time:

Additional: