Wednesday 2.3.16

barbells

Essentials:
A.
6 Sets
Hang Full Clean PVC or Training Bar x 10 reps
On the 2:30min Marks

B.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 65%
On the 2:30min
or
ADAPT

C.
12min AMRAP
Burpee Box Step Ups x 10 reps
Sit Ups x 20 reps
Power Clean x 30 reps 155/105
Ring Pulls x 40 reps
Russian Kettlebell Swing x 50 reps
Single Under x 120 reps

Fitness:
A.
15 min
Full Clean; Build to 75% for a Single
-then-
2 Sets
Hang Power Clean x Max Reps in 30sec 60% of C&J
Rest as needed between sets

B.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 70%
On the 2:30min
or
ADAPT

C.
12min AMRAP
Burpee Box Jump x 10 reps 24/24
Toes to Bar x 20 reps
Power Clean x 30 reps 155/105
Chest to Bar Pull Up x 40 reps
Kettlebell Swing x 50 reps 55/35
Double Under x 60 reps

Performance:
A.
15 min
Full Clean; Build to 90% for a Single
-then-
2 Sets
Hang Power Clean x Max Reps in 30sec 60% of C&J
Rest as needed between sets

B.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 72%
On the 2:30min
or
ADAPT

C.
12min AMRAP
Burpee Box Jump x 10 24/24
Toes to Bar x 20
Power Clean x 30 155/105
Chest to Bar Pull Up x 40
Kettlebell Swing x 50 55/35
Double Under x 60
+
Competitor Session 2:
A.
3 Sets Deficit Clean Grip Deadlift x 5 reps 70-75% of DL
On the 3min Marks

B.
3 Sets
As High as Possible Box Jumps x 5 reps
As High as possible Under Hand Vertical Med Ball throw x 8 reps 20/14
Rest 2min

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