Friday 6.3.16

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Essentials:
4 Sets
Thruster x 5 reps
*Build in Weight each set
*Can Use Rack
On the 2:30min
Or ADAPT

B.
3 Sets
Step Back, Back Rack Lunges x 12 reps
52-57%(+15-30lbs) of 3RM Back Squat
On the 4min Mark

C.
27-18-9
Wall Ball 20/14
Sit Up

Fitness:
4 Sets
Squat Clean Thruster x 5,5,3,3
45%+5-10lbs, 50%+5-10lbs, 52%+5-10lbs, 55%+5-10lbs
*These are NOT Touch and Go
On the 2:30min
Or ADAPT

B.
3 Sets
Step Back, Back Rack Lunges x 12 reps
52-57%(+15-30lbs) of 3RM Back Squat
On the 4min Mark

C.
27-18-9
Wall Ball 20/14
Med ball Sit Up Throw 20/14

Performance:
A.
4 Sets
Squat Clean Thruster x 4,3,2,1
57%+10lbs, 62%+10lbs, 67%+10lbs, 72%+10lbs
*These are NOT Touch and Go
On the 2:30min
Or ADAPT

B.
3 Sets
Step Back, Back Rack Lunges x 12 reps
52-57%(+15-30lbs) of 3RM Back Squat
On the 4min Mark

C.
27-18-9
Wall Ball 30/20
GHD Wall Ball 10/10

Competitor Session 2:
A.
3 Sets
Reverse Hyper x 8 reps @50% of Back Squat

B.
10min EMOM
Odd:Strict Muscle Up x 2-3 reps
Even: Hug and Hold Heavy Stone x 25sec

C.
5 Sets
Run x 2min
Walk Backwards x 2min

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