Monday 3.16.15

Essentials:
A.
5 Sets
Deadlift x 3 reps
Build to a heavy
On the 2:30min Marks

Rest 5min

B.
For Time:
Kettlebell Swings x 40 reps
No Push Up Burpee Box Jumps x 20 reps
Deadlift x 10 80% of 1RM
*One Barbell*

Fitness:
A.
5 Sets
Deadlift x 3 reps
Build to a heavy
On the 2:30min Marks

Rest 5min

B.
For Time:
Power Snatch x 20 reps 70% of 1RM
Power Clean x 15 reps 75% of 1RM
Deadlift x 10 80% of 1RM
*One Barbell*

Performance:
A.
5 Sets
Deficit Clean Pulls x 3 reps
Build to a heavy
On the 2:30min Marks

Rest 5min

B.
For Time:
Power Snatch x 20 reps 155/105
Power Clean x 15 reps 225/135
Deadlift x 10 345/225
*One Barbell*
+
Competitor Session 2:
A1.
3 Sets
Weighted Back Extension x 7 reps
A2
3 Sets
Weighted Barbell Hip Thrusts x 7 reps
On the 3min Marks
B.
3 Sets Each for time:
Alternating Dumbbell Snatch x 5 reps per Arm 100/70
Rest 3min