Monday 6.27.16

Essentials:
A.
4 Sets
Squat Overhead Weighted Y Lifts 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 80%

C.
For Time:
5-10-15-20-15-10-5
Goblet Squat
Lying Leg Lifts

Fitness:
A.
4 Sets
Hang Full Snatch x 3 reps
Build to 75%

B.
10min EMOM
Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat
Even: Back Squat x 3 reps 80%

C.
For Time:
5-10-15-20-15-10-5
Overhead Squat 115/75
Toes to Bar

Performance:
A.
4 Sets
Hang Full Snatch x 3 reps
Build to 75%

B.
10min EMOM
Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat
Even: Back Squat x 3 reps 80%

C.
For Time:
5-10-15-20-15-10-5
Overhead Squat 115/75
Toes to Bar

Competitor Session 2:
A.
3 Sets
Single Arm Overhead Kettlebell Squat x 8 per arm
Rest 2min

B.
4 Sets
Snatch Lift Off Hold x 15sec @ 100%
Rest 90sec

C.
Airdyne x 25min Z1

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