Wednesday 7.23.14

Essentials:
A.
3 Sets not for time:
Overhead Squat x 10 reps PVC or Training Bar
On the 3min Marks

Rest 5min

B.
10 sets
Speed Back Squat x 2 reps @40% 3RM
On the Min Marks

Rest 5min

C.
15-12-9-6-3 for time:
Wall Ball
Box Jump

Fitness:
A.
3 Sets each for time:
Overhead Squat x 10 reps 75/55
On the 3min Marks

Rest 5min

B.
10 sets
Speed Back Squat x 2 reps @50% 3RM
On the Min Marks

Rest 5min

C.
15-12-9-6-3 for time:
Wall Ball 20/14
Box Jump 20”

Performance:
A.
3 Sets each for time:
Squat Snatch x 10 reps 95/75
On the 3min Marks

Rest 5min

B.
10 sets
Speed Back Squat x 3 reps @50% 3RM
On the Min Marks

Rest 5min

C.
15-12-9-6-3 for time:
Thruster 95/75
Box Jump 20”