Friday 4.15.16

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Essentials:
A.
4 Sets
Hang Muscle Clean x 12 reps
On The 2:30min
*load increasing each set but stay light for all sets
Or ADAPT (5 Set)

B.
3 Sets
Back Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65% (+5-10lbs) and stay with it for all three sets

C.
17min AMRAP
Run x 200 meters
Dumbbell Thruster x 15 reps
Incline Push Ups x 10 reps

Fitness:
A.
10min
Full Clean Complex
(Clean From Hang above Knee + Clean From Hang Below Knee + Clean From Ground)
Build Up to 72%
Or ADAPT (5 Set)

B.
3 Sets
Back Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
17min AMRAP
Run x 200 meters
Kettlebell Thruster x 15 reps 35’s/25’s
Handstand Push Ups x 10 reps

Performance:
A.
10min
Full Clean Complex +
(Clean From Hang Above Knee + Clean From Hang Below Knee + Clean from Ground + 2 Front Squats + Split Jerk)
Build Up to 80%
Or ADAPT (5 set)

B.
3 Sets
Back Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
17min AMRAP
Run x 200 meters
Kettlebell Thruster x 20 reps 55’s/35’s
Strict Handstand Push Ups x 20 reps

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