Monday 4.4.16

Essentials:
A.
4 Sets
Overhead Squats x 10 reps
On the 2:30min
or ADAPT

B.
3 Sets
Front Squat x 6.6.6 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65% and stay with it for all three sets

C.
8min AMRAP
Wall Ball x 25 reps
Kettlebell Swings x 25 reps
Burpees x 25 reps

Fitness:
A.
4 Sets
3 Position Hang Snatch (Thigh, Knee, Shin) +3 Overhead Squats
50, 55, 60, 65%
On the 2:30min
or ADAPT

B.
3 Sets
Front Squat x 6.6.6 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65% and stay with it for all three sets

C.
8min AMRAP
Wall Ball x 25 reps 20/14
Power Snatch x 25 reps 75/55
Bar Facing Burpees x 25 reps

Performance:
A.
4 Sets
3 Position Pause Hang Snatch (Thigh, Knee, Shin) Pause 2 sec +3 Overhead Squats
60, 65, 70, 75%
On the 2:30min

B.
3 Sets
Front Squat x 6.6.6 cluster
Rest 30sc between cluster
On the 4min Marks

C.
8min AMRAP
Wall Ball x 25 reps 20/14
Power Snatch x 25 reps 75/55
Bar Facing Burpees x 25 reps
Competitor Session 2:
A.
10min EMOM
Odd: Back Extension x 10 reps
Even: Bench Press x 10 reps

B.
3 Sets
Run x 800 meters
Rest 3min

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