Wednesday 4.6.16

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Essentials:
A.
4 Sets
Romanian Deadlift x 15 reps
*60% of deadlift
On the 2:30 min

B.
Deadlift
12min to build to 75% for a single then drop weight by 30lbs and perform 2 sets of 7 reps at the lower load.

C.
3 Sets Each For Time:
Deadlift x 10 reps 50%
Box Jump x 15 reps
Row x 20 cal
Rest 4min

Fitness:
A.
4 Sets
2 Power Clean + 2 Hang Power Clean
*Work Up to 75-80%
On the 2:30 min

B.
Deadlift
12min to build to 85% for a single then drop weight by 50lbs and perform 2 sets of 7 reps at the lower load.

C.
3 Sets Each For Time:
Power Snatch x 10 reps 115/75
Box Jump x 15 reps 24/20
Row x 20 cal
Rest 4min

Performance:
A.
4 Sets
2 Power Clean + 2 Hang Power Clean
*Work Up to 80%
On the 2:30 min

B.
Deadlift
12min to build to 85% for a single then drop weight by 50lbs and perform 2 sets of 7 reps at the lower load.

C.
3 Sets Each For Time:
Power Snatch x 10 reps 135/95
Box Jump x 15 reps 24/20
Row x 20 cal
Rest 4min

Competitor Session 2:
A.
15min EMOM
Min 1,4,7,10,13: Single Leg RDL x 12 reps right leg
Min 2,5,8,11,14: Single Leg RDL x 12 reps Left Leg
Min 3,6,9,12,15: Bent Over Dumbbell Flys x 12 reps

B.
Row x 7 min 85-90% effort
Row x 6 min Easy Z1 Pace
Row x 7min 85-90% effort
*Second 7min should have no greater than a 5sec difference

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