Wednesday 11.4.15

Essentials:
A.
3 Sets
Jumping Back Squat x 10 reps
On the 3min Marks

B.
For Time:
Burpee x 10 reps
Wall Ball x 15 reps
Deadlift x 20 reps
Burpee x 10 reps
Wall Ball x 15 reps
Goblet Squat x 20 reps
Burpee x 10 reps
Wall Ball x 15 reps
Dumbbell Push Press x 20 reps

Fitness:
A.
3 Sets
Jumping Back Squat x 10 reps
On the 3min Marks

B.
For Time:
Burpee x 15 reps
Wall Ball x 20 reps 20/14
Power Clean x 20 reps 135/85
Burpee x 15 reps
Wall Ball x 20 reps 20/14
Overhead Squat x 20 reps 135/85
Burpee x 15 reps
Wall Ball x 20 reps 20/14
Push Press x 20 reps 135/85

Performance:
A.
3 Sets
Jumping Back Squat x 10 reps
On the 3min Marks

B.
For Time:
Burpee x 15 reps
Wall Ball x 20 reps 20/14
Power Clean x 20 reps 155/105
Burpee x 15 reps
Wall Ball x 20 reps 20/14
Overhead Squat x 20 reps 155/105
Burpee x 15 reps
Wall Ball x 20 reps 20/14
Push Press x 20 reps 155/105
+
Competitor Session 2:
A.
10min EMOM
ODD: Tall Snatch x 3 reps 55-75/45-65
EVEN: Squat Snatch x 2 155/105 (Pause 10 sec at bottom of Squat on each rep)

B.
4 Sets
Seated Box Jumps x 12 reps
Rest 90sec