Friday 6.24.16

Essentials:
A.
5 Sets
Push Press x 5,4,3,3,2 reps
On the 2:30min

B.
4 Sets
Clean Grip Deadlift x 9 reps
55-60% for all sets
On the 2:30 min
Or
ADAPT

C.
For Time:
Row x 21 cal
Dumbbell Power Clean and Jerk x 15 reps
Burpee Box Jump x 9 reps

Fitness:
A.
5 Sets
Split Jerk x 5,4,3,3,2 reps
On the 2:30min

B.
4 Sets
Deficit Clean Grip Deadlift x 5 reps
70-75% for all sets
On the 2:30 min
Or
ADAPT

C.
For Time:
Row x 21 cal
Power Clean and Jerk x 15 reps 135/95
Muscle Up x 9 reps

Performance:
A.
5 Sets
Split Jerk Off Blocks x 2,2,1,1,1 reps
On the 2:30min

B.
4 Sets
Deficit Clean Grip Deadlift x 5 reps
70-75% for all sets
On the 2:30 min
Or
ADAPT

C.
For Time:
Row x 21 cal
Power Clean and Jerk x 15 reps 135/95
Muscle Up x 9 reps

Competitor Session 2:
A.
4 Sets
Weighted Strict Muscle Up x 1 rep

B.
3 Sets
Bar Muscle Ups x 3 reps; Last set max effort UB
On the 3min Marks

C.
Run x 1 mile 85%

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