Monday 10.26.15

Essentials:
A.
5 Sets
Sumo Deadlift x 3 reps
On the 2:30min

B.
10 Sets
Dumbbell Snatch x 5 reps per arm
On the 1min

C.
8min AMRAP
Incline Push Ups x 8 Reps
Snatch Grip Deadlift x 8 Reps

Fitness:
A.
12 min
Build up to a 80% Touch and Go Deadlift x 3 reps

B.
10 Sets
Hang Power Clean
On the 1min
Load is to increase each min

C.
8min AMRAP
Handstand Push Ups x 8 Reps
Power Snatch x 8 Reps 135/75

Performance:
A.
12min
Deficit Deadlift ; Build up to 85%

B.
10 Sets
Power Clean x 1 rep
On the 1min
Load is to increase each min

C.
8min AMRAP
Hand Stand Push Ups x 8 Reps
Power Snatch x 8 Reps 165/105
+
Competitor Session 2
A1.
4 Sets
GHD Weighted Back Extension x 12 reps
Rest 1 min
A2.
4 Sets
Reverse Hyper x 10 reps
Rest 2 min

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