Friday 5.27.16

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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.
11min AMRAP
Front Squat x 5 reps 75%
Row x 10 cal

Fitness:
A.
4 Sets
2 Cleans From Below Knee + 2 Front Squat
Build Up to 72%(+5lbs)
On the 2:30min
Or ADAPT

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

C.
For Time:
Squat Clean x 10 reps 65%
Squat Clean x 8 reps 70%
Squat Clean x 6 reps 75%
Squat Clean x 4 reps 80%
Squat Clean x 2 reps 85%
*11min Cap

Performance:
A.
4 Sets
2 Cleans From Blocks Below Knee + 1 Front Squat + 1 Split Jerk
Build Up to 85%(+5lbs)
On the 2:30min

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

C.
For Time:
Squat Clean x 10 reps 185/135
Squat Clean x 8 reps 205/145
Squat Clean x 6 reps 225/155
Squat Clean x 4 reps 245/165
Squat Clean x 2 reps 265/175
*11min Cap

Competitor Session 2:
A.
Every 15sec For 4min
Thruster x 1 rep 185/115

B.
Row x 75% for 25min

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