Friday 10.30.15

Essentials
A.
4 Sets
Banded Bar Step Under Squats x 20 reps
On the 3 min

B.
5 Sets
Pausing Front Squats (3sec) x 4 reps
On the 2:30 min

C.
5 Min AMRAP
Dumbbell Deadlift x 5 reps
Dumbbell Shoulder to Overhead x 5 Reps

Fitness:
A.
4 Sets
Hang Clean From Mid Thigh x 1.1
Rest 15 sec between reps
On the 3 min

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

C.
11.3
5 Min AMRAP
Squat Clean x 1 rep
Jerk x 1 Rep
165/110

Performance:
A.
4 Sets
Clean From Block at Mid Thigh x 1.1.1.1
Rest 15 sec between reps
On the 3 min

B.
5 Sets
Pausing Front Squats (3sec) with 60lbs of Chain x 2 reps
On the 2:30 min

C.
11.3
5 Min AMRAP
Squat Clean x 1 rep
Jerk x 1 Rep
165/110

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