Friday 5.22.15

Essentials:
A
Back Squat with 3 Sec pause
Take 10min to Build Up to a Heavy 5 rep

Rest 3min

B.
5 Sets
Goblet Squat Hold x 1min
Rest 1min
On the 2min Marks
or
A.D.A.P.T. Program

Rest 3min

C.
5 Rounds For Time:
Dumbbell Burpee Thruster x 6 reps
Run x 200 meters
Rest 1min

Fitness:
A
Back Squat with 3 Sec pause
Take 10min to Build Up to a Heavy 5 rep

Rest 3min

B.
5 Sets
Goblet Squat Hold x 1min
Rest 1min
On the 2min Marks
or
A.D.A.P.T. Program

Rest 3min

C.
5 Rounds For Time:
Dumbbell Burpee Thruster x 6 reps 35/25
Run x 200 meters
Rest 1min

Performance:
A
1 ¼ Back Squat
Take 10min to Build Up to a Heavy Single

Rest 3min

B.
Squat Snatch
12 min to build to a 1RM

Rest 3min

C.
5 Rounds For Time:
Thruster x 6 reps 155/105
Run x 200 meters
Rest 1min

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