Wednesday 6.8.16

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Essentials:
5 Sets
5 Clean Deadlift @ 40%
On the 2min Marks
Or
ADAPT

B.
5 Rounds For Time:
Deadlift x 12 reps
Kettlebell Swing x 9 reps
Bar Facing Burpee x 6 reps

Fitness:
A.
5 Sets
3 Clean Deadlift + Power Clean @ 65%
On the 2min Marks
Or
ADAPT

B.
5 Rounds For Time:
Deadlift x 12 reps 115/75
Hang Power Snatch x 9 reps 115/75
Bar Facing Burpee x 6 reps

Performance:
A.
5 Sets
3 Deficit Clean Pulls + Power Clean @ 70%
On the 2min Marks

B.
5 Rounds For Time:
Deadlift x 12 reps 115/75
Hang Power Snatch x 9 reps 115/75
Bar Facing Burpee x 6 reps

Competitor Session 2:
A.
5 Sets
Muscle Snatch x 3 reps
Build to Moderate
Rest 90sec

B.
7 Sets
Vertical Underhand Med ball Throw x 10 reps 30/20
Rest 90sec

C.
13min EMOM
Airdyne Sprint x 12 sec

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