Saturday, October 8, 2016 – Surge Athletics

Saturday Class Schedule: 8:30 am normal class, 9:45 am open gym. Sorry everyone we have to be at a prior engagement, but class will go on come and and crush the last WOD of the week.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

With a Partner Perform For Time:

60 Power Clean
60 Toe To Bar
60 Front Squat
60 Inverted Barbell Row (Get As Horizontal as Possible)
60 Shoulder to Overhead
60 Medball Sit Up Tosses

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

With a Partner Perform For Time:

60 Power Clean 135/95
60 Toe To Bar
60 Front Squat 135/95
60 Inverted Barbell Row (Get As Horizontal as Possible)
60 Shoulder to Overhead 135/95
60 Medball Sit Up Tosses

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch (Squat)

Work up to 85% in doubles, then perform 1 single at 90%

B) 8 Sets:

Hang Clean (Above the Knee) + Clean + 2 Jerks (Work up to 85% of 1RM Clean and Jerk)

C) 4 Sets:

Clean Pull x 5

Set 1 = 90%
Set 2 = 95%
Set 3 = 100%
Set 4 = 100%

D) 4 Sets:

2 Behind the Neck Push Press + 3 Overhead Squat (work up to heavy set)

E) 3 Sets:

Alternating DB Shoulder Press x 8 (AHAP)

Skill:

WOD:

Additional:

Mobility