Wednesday 5.27.15

Essentials:
A.
6 Sets
Front Squat x 1 rep 70%
Tempo 32×1
On the 2min

B.
5 Sets
Lunge Jumps x AMRAP 30sec
or
A.D.A.P.T. Program
On the 2min Mark

C.
3 Rounds For Time:
Burpees x 6
Goblet Squat x 8
Ball Slams x 10 reps
Push Press x 12 reps

Fitness:
A.
6 Sets
Front Squat x 1 rep 75%
Tempo 32×1
On the 2min

B.
5 Sets
Lunge Jumps x AMRAP 45sec
or
A.D.A.P.T. Program
On the 2min Mark

C.
3 Rounds For Time:
Muscle Ups x 3
Overhead Squat x 6 95/65
HSPU x 9 reps
Push Press x 12 reps 95/65

Performance:
A.
6 Sets
Front Squat x 1 rep 80%
Tempo 32×1
On the 2min

B.
5 Sets
Clean and Jerk From Blocks above the Knee x 1 rep 70-80%
On the 2min Mark

C.
4 Rounds For Time:
Muscle Ups x 6/4
Overhead Squat x 9 95/65
HSPU x 12/9 reps
Push Press x 15 reps 95/65

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