Friday 8.28.15

Essentials:
A.
4 Sets
Bottom Of Push Up Hold x Max Time
*Use an incline so that the minimal Hold time is 15sec, Maximum is 1min
On the 2:30min Marks
or
ADAPT

B.
5 Sets
Pausing (3sec) Front Squat x 3 reps
On the 2:30min

C.
12-9-6
Thruster
18-21-27
Sit Up

Fitness:
A.
4 Sets
Bottom Of Dip Hold x Max Time
*If over 30sec on the first set then add a 10lb to then next and keep adding weight to keep the hold under a min but over 10sec
On the 2:30min Marks
or
ADAPT

B.
5 Sets
Pausing (3sec) Front Squat x 3 reps
On the 2:30min

C.
12-9-6
Thruster 135/95
18-27-36
Sit Up

Performance:
A.
4 Sets
Clean Lift Off + Hang Clean From the Lift Off + Hang Clean From Hip x 1+1+1 reps
On the 2:30min Marks

B.
5 Sets
Pausing (3sec) Front Squat with Chains (80lbs) x 3 reps
On the 2:30min

C.
9-6-3
Thruster 185/125
9-18-27
GHD Sit Up