Wednesday 4.27.16

Essentials:
A.
3 Sets
Heavy Sled Push x 25 meters
On the 2:30 min

B.
3 Sets
Snatch Deadlift x 5 reps
On the 2:30min Marks

C.
3 Rounds For Time
Deadlift x 10 reps 70%
No Push Up Burpee x 10 reps

Fitness:
A.
3 Sets
Heavy Sled Push x 25 meters
On the 2:30 min

B.
3 Sets
Snatch Deadlift x 5 reps
On the 2:30min Marks
*Build to 55% of DL

C.
For Time:
Power Clean x 30 reps 75%

Performance:
A.
3 Sets
Heavy Sled Push x 25 meters
On the 2:30 min

B.
3 Sets
Snatch Deadlift x 5 reps
On the 2:30min Marks
*Build to 60-70% of DL

C.
For Time:
Power Clean x 30 reps 225/145

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

B.
Row x 10 min 85-90% effort
Row x 6 min Easy Z1 Pace
Row x 10min 85-90% effort
*Second 10min should have no greater than a 5sec difference

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