Tuesday 2.9.16

IMG_0236

Essentials:
A.
10 Sets
Hang Full Snatch x 3 rep PVC or Training Bar
On the 1min Mark

B.
4 Sets
Jump Squats x As Many Reps as Possible in 1 min
On the 2:30min Mark
or ADAPT

C.
10min AMRAP
Single Arm Front Rack KB Squat x 3 per arm
High Box Step Ups x 6 per leg
Single Unders x 40 reps

Fitness:
A.
10 Sets
Full Snatch x 1 rep (Set 1 and 2 50%, set 3 and 4 60%, set 5 and 6 65%, set 7,8,9 67%, set 10 70%)
On the 1min Mark

B.
4 Sets
Jump Squats x As Many Reps as Possible in 1 min 45/35
On the 2:30min Mark
or ADAPT

C.
10min AMRAP
Dumbbell Overhead Squat x 3 per arm 45/25
Bulgarian Split Squat x 6 per leg 45/25 (1 Dumbbell)
Double Unders x 27 reps

Performance:
A.
10 Sets
No Hook Grip, No moving Feet Snatch x 1 rep (First 5 reps 50-70%; Last 5 Reps 70%(+5lbs))
On the 1min Mark

B.
4 Sets
Back Squats x 3 reps 85%(+5lbs)
On the 2:30min Mark

C.
10min AMRAP
Dumbbell Squat Snatch x 3 per arm 70/55
Pistol Squat x 6 per leg
Double Unders x 27 reps
+
Competitor Session 2:
A.
4 Sets
Reverse Hyper x 20 reps
Single Leg Extension x 15 reps per leg
Rest 90 sec

B.
3 Sets
GHD x 10 reps
Bulgarian Split Squats x 6 reps per leg

C.
6 Sets
Row x 40 Sec all out
Rest 20 sec

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