Essentials
Strength/Skill: |
Warm Up:2 Sets:
Strength: 5 Sets:
Skill: |
WOD: |
With a 12 Minute Clock:Perform Every 3 Minutes:
In Remaining Time Complete AMRAP:
*After each run begin where you left off. |
Additional: |
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Performance
Strength/Skill: |
Warm Up:2 Sets:
Strength: 5 Sets: 3 position Power Snatch (High Hang, Above Knee, Floor)
Skill: |
Special K’s B-Day WOD: |
With a 12 Minute Clock:Perform Every 3 Minutes:
In Remaining Time Complete AMRAP:
*After each run begin where you left off. |
Additional: |
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Competition
Strength/Skill: |
Warm up:2 Sets:
Strength: A) 5 Sets: (Every 90 Seconds) 3 position Power Snatch (High Hang, Above Knee, Floor)
B) 5 Sets: (Every 90 Seconds) 3 Position Power Clean (High Hang, Above Knee, Floor)
C) 4 Sets: (Every 90 Seconds) Clean Pulls x 3
D) 3 Sets:
Skill: |
WOD: |
For 15 Minutes: (Every 90 Seconds)
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Additional: |
4 Rds For Time:
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