Tuesday 5.31.16

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Essentials:
A.
4 Sets
5 Snatch Push Jerk + 5 Overhead Squat
On the 2:30min

B.
4 Sets
Shoulder Press x 3 reps
Tempo 33×3
On the 2:30min
Or
ADAPT

C.
5 Sets
Shoulder to Overhead x 5 reps Moderate
No Push Up Burpee Box Jump x 7 reps
Single Under x 30 reps
Rest 90sec

Fitness:
A.
4 Sets
1 Snatch Push Jerk + 1 Snatch Balance + 2 Overhead Squat
*Build to a Heavy
On the 2:30min

B.
4 Sets
Shoulder Press x 3 reps
Tempo 33×3
On the 2:30min
Or
ADAPT

C.
5 Sets
Shoulder to Overhead x 3 reps 70% of Clean
Bar Muscle Up x 4 reps
Double Under x 20 reps
Rest 90sec

Performance:
A.
4 Sets
2 Snatch Balance + 2 Overhead Squat
*Build to a Heavy
On the 2:30min

B.
4 Sets
Dynamic Shoulder Press with 40 lbs dynamic load x 3 reps
Tempo 33×3
On the 2:30min
Or
ADAPT

C.
5 Sets
Shoulder to Overhead x 3 reps 225/145
Bar Muscle Up x 6 reps
Double Under x 27 reps
Rest 90sec

Competitor Session 2:
A.
4 Sets
Legless Rope Climb x 3 reps
On the 2:30min Marks

B.
3 Sets
Bridge Lifts x 8 reps
Rest as needed

C.
6 Sets
Ski x 1min
Rest 2 min

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