Tuesday 5.27.14

Essentials:
A.
5 Sets
Goblet Squat x 10-12 reps
On the 2min Marks

Rest 5min

B.
6 Sets
Back Squat x 10-12 reps
Tempo 22×1
On the 3min Marks

Rest 5min

C.
AMRAP 10min
DB Thruster x 10 reps
Ring Pulls x 12 reps

Fitness:
A.
5 Sets
Over Head Squat x 5 reps
On the 2min Marks

Rest 5min

B.
6 Sets
Back Squat x 5@75%, 3@80%, 1@85%, 5@80%, 3@85%, 1@90% reps
Tempo 22×1
On the 3min Marks

Rest 5min

C.
AMRAP 10min
Thruster x 10 reps 95/65
Muscle Ups x 1 rep or C2B x 6 reps or Pull Ups x 12 reps

Performance:
A.
6 Sets
Squat Snatch x 1 reps start at 85% and work up so the last 3 reps are greater than 90%
On the 90sec Marks

Rest 5min

B.
Pausing (3sec) Back Squats x 2, 2, 2, 1, 1, 1 reps
On the 3min Marks

Rest 5min

C.
AMRAP 10min
Thruster x 10 reps 135/95
Muscle Ups x 3/1 reps