2/6/2018

2/5/2018
February 4, 2018
2/7/2018
February 6, 2018

W.U. 5 Min Individual

Group W.U.  Snatch Prep

Strength:  15 min EMOTM Power Snatch

  • 1st 5 Mins:  3 reps every min
  • 2nd 5 Mins: 2 reps every min
  • 3rd 5 Mins: 1 rep every min
  1. **Keep 1 weight for each 5 min period
  2. **In the last 5 singles up the weight each set if you can and feel good

W.O.D for time complete 21-15-9

  • Power Snatch 115/75
  • Box Jumps 24/20

Scaling weight will be on the board.  Choose the weight closest to 60% of the last single you perform during the strength portion of the day.

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OLY Group:

  • Snatch: 60,70,75 and 80% x 2 @ each %
  • Power Clean: 60% x 3, 65% x 3, 70% x 3 (2)
  • Back Squat: 60% x 3, 70% x 3, 75% x 3, 80% x 3(2)
  • Clean Ext: 80% x 3 (5)
  •