Monday 4.25.16

Essentials:
A.
4 Sets
Single Arm Dumbbell Overhead Step back Lunges x 6 reps per arm
On the 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 3.3.3 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+15-30lbs) and stay with it for all three sets

C.
On the Min For as Long as Possible:
Goblet Squat x 2 reps
V-Ups x 8 reps
*Add 2 reps to the goblet Squat each min

Fitness:
A.
4 Sets
Snatch Balance +3 Overhead Squats
55, 60, 65, 70%
On the 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 3.3.3 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+15-30lbs) and stay with it for all three sets

C.
On the Min For as Long as Possible:
Full Snatch x 2 reps
Toes to Bar x 8 reps
*Starting weight is 95/55 and add 10/5lbs per min

Performance:
A.
4 Sets
Snatch From Blocks @ mid thigh x 3 reps
70,75,77,80%
On The 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 3.3.3 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+15-30lbs) and stay with it for all three sets

C.
On the Min For as Long as Possible:
Full Snatch x 2 reps
Toes to Bar x 8 reps
*Starting weight is 135/75 and add 10lbs per min

Competitor Session 2:
A.
10min EMOM
Odd: Back Extension x 6 reps
Even: DB Skullcrushers x 6 reps

B.
6 Sets
Run x 400 meters
Rest 2min

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