Tuesday 141021 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Strength:

A) 3 Sets: (Every 90 Seconds)

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

Skill:

WOD:

AMRAP in 7 Minutes:

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:

Performance

Strength/Skill:
Warm Up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 High Hang Snatch x 3 Strength: A) 3 Sets: (Every 90 Seconds) 4-Stop Halting Snatch Deadlift + High Hang High Pull (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs) B) 7 Sets: (Every 90 Seconds) Power Snatch + Hang Snatch + Snatch Skill:
WOD:
AMRAP in 7 Minutes: Box Jump Squat Pull Ups Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

A) 10 Sets: (Every 90 Seconds)

Power Clean + Hang Clean + High Hang Clean

B) 4 Sets: (Every 3 Minutes)

(MUST move up in weight from last week by 4-6%)

Skill:

WOD:

A) AMRAP in 4 Minutes:

. . . and so on up the ladder
Men = 205, Women = 135
Rest 8 minutes, and then:

B) AMRAP in 4 minutes:

. . . and so on up the ladder
Men = 155, Women = 105

Additional: