Monday 10.20.14

Essentials
A.
5 Sets
Snatch Grip RDL to Shin x 10 reps
On the 2min Marks

Rest 5min

B.
3 Sets
Abmat Sit Ups x 20 reps
Bench Leg Lift Hold x 60-90 working sec
On the 3 min Marks

Rest 5min

C.
3 Rounds For Time:
Kettle Bell Swing x 15 reps
Ring Pulls x 15 reps

Fitness
A.
5 Sets
Hang Power Snatch x 5 reps
On the 2min Marks

Rest 5min

B.
3 Sets
Toes to Bar x 10 reps
Bench Leg Lift Hold x 60-90 working sec
On the 3 min Marks

Rest 5min

C.
3 Rounds For Time:
Power Snatch x 10 reps 115/75
Pull Ups x 10 reps

Performance
A.
5 Sets
Power Snatch x 2 reps
On the 2min Marks

Rest 5min

B.
3 Sets
Hanging Wipers x 10 reps
Tucked Back Lever x 45 working sec
On the 3 min Marks

Rest 5min

C.
3 Rounds For Time:
Power Snatch x 10 reps 135/95
Muscle Ups x 7/5 reps