Monday, March 7, 2016 – Surge Athletics

We love and miss you Julie.

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:

For time:

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
20 Burpee

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

*Work a t 80 % of your 1RM Snatch in Week 1. 75 % in Week 2. 80 % in Week 3. 75 % in Week 4. 80 % in Week 5 .

B) 4 Sets: (EMOM)

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

*Work at 75 % o f your 1RM Clean & Jerk in Week 1. 70 % in Week 2. 75 % in Week 3. 70 % in Week 4. 75 % in Week 5 .

Skill:

WOD:

“Julie”For time:

20 Thrusters 95#/65#
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*At the top of each minute perform 4 Burpees

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

*Work a t 80 % of your 1RM Snatch in Week 1. 75 % in Week 2. 80 % in Week 3. 75 % in Week 4. 80 % in Week 5 .

B) 5 Sets: (EMOM)

Clean

*Work at 85 % o f your 1RM Clean & Jerk in Week 1. 80 % in Week 2. 85 % in Week 3. 80 % in Week 4. 85 % in Week 5 .

C) 4 Sets: (EMOM)

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

*Work at 75 % of your 1RM Clean & Jerk in Week 1. 70 % in Week 2. 75 % in Week 3. 70 % in Week 4. 75 % in Week 5 .

Skill:

WOD:

“Julie”

For time:

20 Thrusters 95#/65#
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*At the top of each minute perform 4 Burpees

Additional:

10 Minutes Mobility