Friday 5.13.16

Essentials
A.
4 Sets
5 Muscle Cleans + 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks
Start with empty Bar and only add a little weight if able
On the 2:30min
Or ADAPT

B.
Back Squat
10min to Build up to a Heavy Single with a tempo 53×1

C.
75sec AMRAP
Thruster x15 reps
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 12 reps
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 9 reps
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 6 reps
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 3 reps
Wall Ball AMRAP with Remaining Time
*Pick a manageable starting weight and increase weight for each 75sec AMRAP
*Every Thruster not completed during the 75sec negates 2 wall ball reps

Fitness:
A.
4 Sets
2 Cleans From Below Knee + 2 Front Squat
Build Up to 72%
On the 2:30min
Or ADAPT

B.
Back Squat
10min to Build up to a Heavy Single with a tempo 53×1

C.
75sec AMRAP
Thruster x15 reps 95/65
Wall Ball AMRAP with Remaining Time 20/14
Rest 45sec
75sec AMRAP
Thruster x 12 reps 115/75
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 9 reps 135/85
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 6 reps 155/95
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 3 reps 175/105
Wall Ball AMRAP with Remaining Time
*Every Thruster not completed during the 75sec negates 2 wall ball reps

Performance:
A.
4 Sets
2 Cleans From Blocks Below Knee + 1 Front Squat + 1 Split Jerk
Build Up to 85%
On the 2:30min

B.
Back Squat
10min to Build up to a Heavy Single with a tempo 53×1

C.
75sec AMRAP
Thruster x15 reps 125/65
Wall Ball AMRAP with Remaining Time 20/14
Rest 45sec
75sec AMRAP
Thruster x12 reps 145/85
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 9 reps 165/105
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 6 reps 185/125
Wall Ball AMRAP with Remaining Time
Rest 45sec
75sec AMRAP
Thruster x 3 reps 205/145
Wall Ball AMRAP with Remaining Time
*Every Thruster not completed during the 75sec negates 2 wall ball reps
Competitor Session 2:
A.
Every 15sec For 4min
Squat Clean x 1 rep 205/135

B.
Row x 75% for 25min

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