Wednesday 6.17.15

Essentials:
A.
5 Sets
Good Mornings x 10 reps
on the 2 min Marks

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

C.
10min AMRAP
Dumbbell Snatch x 20 reps per arm
Burpee Box Jumps x 20 reps
Kettlebell Swing x AMRAP

Fitness:
A.
5 Sets
Hang Power Snatch x 1 reps 80-85%
On the 2 min Marks

B.
5 Sets
Hang Power Clean x 1 reps 80-85%
On the 2 min Marks
or
A.D.A.P.T. Program

C.
10min AMRAP
Power Snatch x 20 reps 75/55
Burpee Box Jumps x 20 reps 24/20
Power Snatch x AMRAP 135/95
*1 Barbell

Performance:
A.
5 Sets
Deficit Clean Lift Off + Clean Pull x 1+1 reps 100% of Clean
*Stand on 25lb Plates,2.5in deficit.*

B.
10min to Build to a 1RM Hang Power Clean

C.
10min AMRAP
Power Snatch x 20 reps 95/65
Power Snatch x 20 reps 135/95
Power Snatch x AMRAP 165/115
*1 Barbell
+
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