Wednesday 6.3.15

Essentials:
A.
DeadLift
10min to build to a Single at 75%

B.
5 Sets
Snatch Grip RDL x 5 reps
On the 2 min Marks
or
A.D.A.P.T. Program

C.
For Time:
21-15-9
Deadlift 60%
Box Jump

Fitness:
A.
DeadLift
10min to build to a Single at 82%

B.
5 Sets
Hang Power Snatch x 2 reps 70-75%
On the 2 min Marks
or
A.D.A.P.T. Program

C.
For Time:
21-15-9
Deadlift 225/155
Box Jump 24/20

Performance:
A.
Deficit DeadLift
10min to build to a Single at 82% of regular Deadlift
*Stand on 25lb Plates,2.5in deficit.*

B.
5 Sets
Power Snatch From Blocks at Hip x 1.1 rep
*Rest 15sec between Reps*
On the 2 min Marks

C.
For Time:
21-15-9
Deadlift 315/205
Box Jump 30/24
+
Competitor Session 2:
A.
5 Sets
Walking Sled Drags with ropes between legs x 50 meters
Rest 2min

B.
3 Sets
Banded Hamstring Kicks x 50 reps
Rest 2min