Monday 6.20.16

Essentials:
A.
6 Sets
Squat Overhead Band Pull Back x 12 reps
On the 2:30

B.
10min EMOM
Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat
Even: Back Squat x 3 reps 75%

C.
Each Part For Time:
From 0-3min Mark
Goblet Squat x 21 reps
6 V-Ups – 6 Ring Pulls
6 V-Ups – 6 Ring Pulls
Rest 2min
From 5-8min Mark
Russian Kettlebell Swing x 15 reps
6 V-Ups – 6 Ring Pulls
6 V-Ups – 6 Ring Pulls
Rest 2min
From 10-13min Mark
Kettlebell Swing x 9 reps
6 V-Ups – 6 Ring Pulls
6 V-Ups – 6 Ring Pulls

Fitness:
A.
15min
Build up to a Heavy Full Snatch
And then
Drop weight to 80% of the heavy and perform 5 Singles

B.
10min EMOM
Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat
Even: Back Squat x 3 reps 75%

C.
Each Part For Time:
From 0-3min Mark
Overhead Squat x 21 reps 72% of A
4 Toes to Bar – 4 Pull Up – 4 Chest to Bar
4 Toes to Bar – 4 Pull Up – 4 Chest to Bar
Rest 2min
From 5-8min Mark
Hang Full Snatch x 15 reps 72% of A
4 Toes to Bar – 4 Pull Up – 4 Chest to Bar
4 Toes to Bar – 4 Pull Up – 4 Chest to Bar
Rest 2min
From 10-13min Mark
Power Snatch x 9 reps 72% of A
4 Toes to Bar – 4 Pull Up – 4 Chest to Bar
4 Toes to Bar – 4 Pull Up – 4 Chest to Bar

Performance:
A.
15min
Build up to a Heavy Full Snatch
And then
Drop weight to 80% of the heavy and perform 5 Singles

B.
10min EMOM
Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat
Even: Back Squat x 3 reps 75%

C.
Each Part For Time:
From 0-3min Mark
Overhead Squat x 21 reps 155/105
6 Pull Ups – 4 Chest to Bar – 2 Bar Muscle Up
6 Pull Ups – 4 Chest to Bar – 2 Bar Muscle Up
Rest 2min
From 5-8min Mark
Hang Full Snatch x 15 reps 155/105
6 Pull Ups – 4 Chest to Bar – 2 Bar Muscle Up
6 Pull Ups – 4 Chest to Bar – 2 Bar Muscle Up
Rest 2min
From 10-13min Mark
Power Snatch x 9 reps 155/105
6 Pull Ups – 4 Chest to Bar – 2 Bar Muscle Up
6 Pull Ups – 4 Chest to Bar – 2 Bar Muscle Up

Competitor Session 2:
A.
3 Sets
Single Arm Overhead Kettlebell Squat x 10 per arm
Rest 2min

B.
4 Sets
Inverted hang On Bar x 30sec
Rest 90sec

C.
Airdyne x 20min Z1

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