Wednesday 8.3.16

Essentials
A.
12min EMOM
Medball Clean x 3-5 reps

B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77% (+5-10lbs)
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72% (+5-10lbs)
On the 3min Mark

C.
3 Sets
Run x 300 Meters 85%
Walk x 100 meters
-Then-
Run x 800 meters 85%

Fitness
A.
12min EMOM
Min 1-6
Full Clean x 2 reps 70%
Min 7-12
Full Clean x 1 rep 80%

B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77% (+5-10lbs)
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72% (+5-10lbs)
On the 3min Mark

C.
3 Sets
Run x 500 Meters 85%
Walk x 100 meters
-Then-
Run x 1200 meters 85%

Performance:
A.
12min EMOM
Min 1-6
Full Clean x 2 reps 70%
Min 7-12
Full Clean x 1 rep 82%

B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77% (+5-10lbs)
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72% (+5-10lbs)
On the 3min Mark

C.
3 Sets
Run x 500 Meters 85%
Walk x 100 meters
2 Sets
Run x 300 Meters 85%
Walk x 100 Meters
-Then-
Run x 1200 meters 85%

Competitor Session 2:
A.
2 Sets
Shoulder press x 5 rep

B.
Walking Sled Drag and Farmers Carry x 100 meters
Work to rest 1 to 1