Wednesday 1.13.16

Essentials:
A.
7 Sets
Snatch Grip Sumo Deadlift High Pull + Muscle Snatch x 5+5 reps
On the 2:30min
or ADAPT

B.
4 Sets
Front Squat x 2 reps 77.5% (+5lbs)
On the 2:30min Marks

C.
Each Set For Time:
KB Sumo Deadlift High Pull x 20 reps Light Weight
KB Swing x 20 reps Light Weight
Burpee x 5 reps
Rest 5 min
KB Sumo Deadlift High Pull x 15 reps Moderate Weight
KB Swing x 15 reps Moderate Weight
Burpee x 5 reps
Rest 4 min
KB Sumo Deadlift High Pull x 10 reps Heavy Weight
KB Swing x 10 reps Heavy Weight
Burpee x 5 reps

Fitness:
A.
6 Sets
Clean Complex (Clean + Hang Clean + Front Squat)
On the 2:30min Marks
Increase weight on each set
or
ADAPT

B.
4 Sets
Front Squat & ¼ x 2 reps 80% (+5lbs)
On the 2:30min Marks

C.
Each Set For Time:
Hang Power Clean x 20 reps 60%
Rest 5 min
Hang Power clean x 15 reps 70%
Rest 4 min
Hang Power clean x 10 reps 80%

Performance:
A.
15 min
Power Snatch + Full Snatch
Complete first set of 1 PS + 1 Snatch @85%(+5lbs)
Complete Second Sets of 2 PS + 2 Snatch @80% (+5lbs)
Complete Third Set of 3 PS + 3 Snatch @75% (+5lbs)
*All reps in sets TNG

B.
4 Sets
Front Squat & ¼ x 2 reps 80%(+5lbs)
On the 2:30min Marks

C.
Each Set For Time:
Hang Power Clean x 20 reps 175/110
Rest 5min
Hang Power clean x 15 reps 205/130
Rest 4min
Hang Power clean x 10 reps 235/150

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