Wednesday 2.17.16

IMG_1597

Essentials:
A.
14 min Every 2min
4 Full Clean + 8 Hang Power Clean
*Training Bar or empty Barbell
or
ADAPT

B.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 65(+10lbs)%
On the 2:30min

B.
For Time:
25-20-15-10
V-Ups
Wall Ball
Kettlebell Swing

Fitness:
A.
14 min Every 2min
1 Full Clean + 7 Hang Power Clean
*Start at 50% of 1rm and work up in weight if possible
**Nothing Over 75%
or
ADAPT

B.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 70(+10lbs)%
On the 2:30min

B.
For Time:
25-20-15-10
Toes to Bar
Wall Ball 20/14
Power Snatch 75/55

Performance:
A.
15 min
Full Clean; Build to 90%(+5lbs) for a Single
-then-
2 Sets
Hang Power Clean x Max Reps in 30sec 60%(+10lbs) of C&J
Rest as needed between sets

B.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 72(+10lbs)%
On the 2:30min
or
ADAPT

B.
For Time:
25-20-15-10
Toes to Bar
Wall Ball 20/14
Power Snatch 95/65
+
Competitor Session 2:
A.
4 Sets
Deficit Deadlift x 3 reps
Build to 85% on last set

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