Tuesday 6.28.16

Essentials:
A.
6 Sets
Single Arm Russian Kettlebell Swings x 10 per Arm
On the 2min Marks

B.
3 Sets
Powell Raise x 5 reps per arm
Rest 20 sec
Bent Over Row x 7 reps
Rest 20 sec
Ring Pulls x 12 reps
On the 4min Marks

C.
5 Rounds For Time:
Dumbbell Shoulder to Overhead x 10 reps
Burpee x 10 reps

Fitness:
A.
12min
Power Snatch
Build to Heavy Single

B.
3 Sets
Weighted Pull Up x 3-5 reps
Rest 20 sec
Chest to Bar x 3-5 reps
Rest 20 sec
Bar or Ring Muscle Up x 2-4 reps
On the 4min Marks

C.
For Time:
Shoulder to Overhead x 10 reps 60%
Burpee x 10 reps
Shoulder to Overhead x 8 reps 65%
Burpee x 8 reps
Shoulder to Overhead x 6 reps 70%
Burpee x 6 reps
Shoulder to Overhead x 4 reps 75%
Burpee x 4 reps
Shoulder to Overhead x 2 reps 80%
*% is based off your clean

Performance:
A.
12min
Power Snatch
Build to Heavy Single

B.
3 Sets
Weighted Pull Up x 3-5 reps
Rest 20 sec
Chest to Bar x 12/9 reps
Rest 20 sec
Muscle Up x 7/5 reps
On the 4min Marks

C.
For Time:
Shoulder to Overhead x 10 reps 185
Burpee x 10 reps
Shoulder to Overhead x 8 reps 200
Burpee x 8 reps
Shoulder to Overhead x 6 reps 215
Burpee x 6 reps
Shoulder to Overhead x 4 reps 230
Burpee x 4 reps
Shoulder to Overhead x 2 reps 245

Competitor Session 2:
A.
3 Sets
Muscle Snatch x 4 reps
Overhead Snatch Grip Walk x 100ft (50ft turnaround)
Build to Moderate Load
Rest 90sec

B.
5 Sets
Seated Strict MU x 2-4 reps
Rest 2 min

C.
5 Sets
Run x 300 meters
Walk x 100 meters

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