Wednesday 9.23.15

IMG_9633

Essentials:
A.
5 Sets
Back Squat x 3 reps
Tempo 33×1
On the 3min Marks

B.
5 Sets
Banded Snatch RDL x 10 reps
On the 2min Marks
or
ADAPT

C.
For Reps:
2 Sets:
Squats x 2min
Goblet Squats x 2min
Dumbbell Step Ups x 2min

Fitness:
A.
5 Sets
Back Squat x 3 reps
Tempo 33×1
On the 3min Marks

B.
5 Sets
Snatch Deadlift + Hang Power Snatch above Knee + OHS+Hang Power Snach Below Knee + OHS x 2+1+1+1+4 reps
On the 2min Marks
or
ADAPT

C.
For Reps:
2 Sets:
Overhead Squats x 2min 75/55
Goblet Squats x 2min 55/35
Dumbbell Step Ups x 2min 20” 35/25

Performance:
A.
5 Sets
Back Squat With 80lbs of Chain x 3 reps
Tempo 33×1
On the 3min Marks

B.
5 Sets
Snatch Deadlift + Snatch Lift Off (3 sec Pause) + Snatch From Lift off Position + Hang Snatch Below Knee + Snatch Balance+OHS x 1+1+1+1+3+3 reps
On the 2min Marks

C.
For Reps:
2 Sets:
Overhead Squats x 2min 95/65
Goblet Squats x 2min 70/55
Dumbbell Step Ups x 2min 20” 35/25
+
Competitor Session 2:
A.
8 Sets
Squat Snatch x 1 205/140
On the 60sec Marks

B.
Airdyne x 20min Easy Pace
*Every 3min get off and Perform 5 Front Rack Jerk Grip Sots Presses

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