Monday 6.29.15

Essentials:
3 Sets
Banded squat x 2 reps
Tempo 10/10/x/1

Rest 3min

B.
12 Sets
Back Squat x 1 rep 70%
On the min
*First 6 Sets Tempo 32×1*

Rest 3min

C.
For time:
10-8-6-4-2
Goblet Squats
6-12-18-24-30
Wall Balls
50-50-50-50-50
Single Unders

Fitness:
3 Sets
Overhead squat x 2 reps
Tempo 10/10/x/1

Rest 3min

B.
12 Sets
Back Squat x 1 rep 77%
On the min
*First 6 Sets Tempo 32×1*

Rest 3min

C.
For time:
10-8-6-4-2
Overhead Squat 95/65
6-12-18-24-30
Wall Balls 20/14
50-50-50-50-50
Double Unders

Performance:
A.
Squat Snatch
12min to Build Up to a 1RM for the Day
*No more than 3 misses and then you are done*

Rest 3min

B.
12 Sets
Back Squat x 1 rep 85%
On the min
*First 6 Sets Tempo 32×1*

Rest 3min

C.
For time:
10-8-6-4-2
Overhead Squat 135/95
6-12-18-24-30
Wall Balls 20/14
50-50-50-50-50
Double Unders
+
Competitor Session 2:
A.
3 Sets
Lateral BarBell Step Ups x 8 reps per leg
On the 3min

B.
3 Sets
Bottom of Squat to ¼ position x 10 reps
On the 3min

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