Essentials
Strength/Skill: |
Warm Up:
Strength: 5 Sets:
Skill: |
WOD: |
AMRAP in 12 Minutes:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: 6 Sets: Snatch x 1
*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#. Skill: |
WOD: |
AMRAP in 12 Minutes:
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Additional: |
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Competition
Strength/Skill: |
Warm up:
Strength: A) 6 Sets: Snatch x 1
*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#. Perform After WOD B) 3 Set: (Every 75 Seconds)
*Goal to increase at least 10# if 70% is above 330#, and at least 5# each week if 70% is below 330# Skill:
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WOD: |
A) AMRAP in 12 Minutes:
B) Every 20 Seconds For as Long as Possible Perform:
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Additional: |
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