Friday 5.9.14

Essentials:
A.
6 Sets
Front Squats x 8-10 reps
Tempo 32×1
OT 3min

REST 3min

B.
10 Sets
Hang Power Clean x 5-8 reps BAR
OTM

REST 3min

C.
3 Rounds for Time:
Kettlebell Swings x 20 reps
Single Unders x 100 reps

Fitness:
A.
6 Sets
Front Squats x 3-5 reps
Tempo 32×1
OT 3min

REST 3min

B.
10 Sets
Hang Power Clean x 2 reps
OTM

REST 3min

C.
3 Rounds for Time:
Kettlebell Swings x 20 reps 55/35
Double Unders x 50 reps

Performance:
A.
6 Sets
Front Squats x 3, 2, 1, 3, 2, 1 reps
OT 3min

REST 2min

B.
10 Sets
Hang Squat Clean x 1 rep
OTM

REST 3min

C.
3 Rounds for Time:
Kettlebell Swings x 20 reps 70/55
Double Unders x 50 reps
+
Competitor Session 2:
10 Sets
Hang Squat Snatch x 1 rep
OTM