Friday 4.8.16

Essentials:
A.
4 Sets
Squat Jumps off small Box x 12 reps
On The 2:30min
Or ADAPT

B.
3 Sets
Back 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.
For Time:
Dumbbell Squat Clean x 12 reps light
Dumbbell Squat Clean x 9 reps moderate
Dumbbell Squat Clean x 6 reps heavy

Fitness:
A.
4 Sets
Pausing (3 sec) Hang Clean @ mid thigh x 3 reps
55,60,65,70%
On The 2:30min
Or ADAPT

B.
3 Sets
Back 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.
For Time:
Squat Clean x 12 reps 65%
Squat Clean x 9 reps 75%
Squats Clean x 6 reps 85%

Performance:
A.
4 Sets
Clean From Blocks @ mid thigh x 3 reps
65,70,75,80%
On The 2:30min
Or ADAPT

B.
3 Sets
Back 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.
For Time:
Squat Clean x 12 reps 185/125
Squat Clean x 9 reps 215/140
Squats Clean x 6 reps 245/155