Wednesday 8.12.15

Essentials:
A.
4 sets
Russian Kettlebell Swing x 15 reps
Band Pull Thrus x 15 reps
On the 2:30min Marks
or
ADAPT

B.
20 Sets
Snatch Grip Deadlift x 1 rep @50% of Deadlift
On the 30sec Marks

C.
20min AMRAP 85% Effort
Row x 15 Cal
No Push Up Burpee Box Jump x 15 reps
Ball Slams x 15 reps

Fitness:
A.
4 sets
Russian Kettlebell Swing x 15 reps 70/55
Band Pull Thrus x 15 reps
On the 2:30min Marks
or
ADAPT

B.
20 Sets
Snatch Grip Deadlift x 1 rep @120% of Snatch
On the 30sec Marks

C.
20min AMRAP 85% Effort
Row x 15 Cal
No Push Up Burpee Box Jump x 15 reps 20/20
Hang Power Clean x 15 reps 95/65

Performance:
A.
4 sets
Tempo Hang Power Snatch x 3 reps
*Lower to just below knee 4sec decent
On the 2:30min Mark

B.
20 Sets
Deficit Clean Pulls x 1 rep @90% of Clean
On the 30sec Marks

C.
20min AMRAP 85% Effort
Row x 15 Cal
No Push Up Burpee Box Jump x 15 reps 20/20
Hang Power Clean x 15 reps 95/65
+
Competitor Session 2:
A.
8min EMOM
Odd: Barbell Weighted Sornson Hold x 20sec
Even: Hamstring Curl x 10 reps

B.
8min EMOM
Odd:Reverse Hyper x 15 reps
Even: Russian KBS x 15 reps 70/55

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