Monday 5.9.16

Essentials:
A.
4 Sets
Elevated Heels Overhead Squat x 10 reps (Pause 1-2 sec a bottom)
On the 2:30min Mark
Or
ADAPT

B.
3 Sets
Front Rack Step Back Lunges x 18 reps
40-45% of 1RM Front Squat
On the 4min Mark

C.
3 Rounds For Time:
Goblet Squat x 10 reps
Incline Push Up x 20 reps
Single Unders x 30 reps

Fitness:
A.
4 Sets
Snatch From Hang at Hip
1 Power Snatch + 1 Full Snatch + 1 Overhead Squats (Pause 2 sec on each squat)
Build to 65%
On the 2:30min Mark
Or
ADAPT

B.
3 Sets
Front Rack Step Back Lunges x 18 reps
40-45% of 1RM Front Squat
On the 4min Mark

C.
3 Rounds For Time:
OverHead Squat x 10 reps 135/95
Hand Release Push Up x 20 reps
Double Unders x 30 reps

Performance:
A.
4 Sets
Snatch From Blocks
1 Power Snatch + 1 Full Snatch + 2 Overhead Squats (Pause 2 sec on each squat)
Build to a Heavy for the day of the Complex
On the 2:30min Mark

B.
3 Sets
Front Rack Step Back Lunges x 18 reps
40-45% of 1RM Front Squat
On the 4min Mark

C.
3 Rounds For Time:
OverHead Squat x 10 reps 165/115
Hand Release Push Up x 20 reps
Double Unders x 30 reps
Competitor Session 2:
A.
10min EMOM
Odd: Leg Extension x 12 reps
Even: Snatch x 1 rep @ 80%

B.
3 Sets
Row x 500, 750, 1000 meters

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