Monday 7.18.16

Essentials:
A.
5 Sets
Goblet Squat x 12 reps
On the 2min
Or
ADAPT

B.
For Time:
Bar Facing Burpee x 21 reps
Overhead Squat x 15 reps
Burpee Jumping Pull Up x 9 reps

Fitness:
A.
5 Sets
Single Arm Overhead KettleBell Squat x 4 reps per arm
On the 2min
Or
ADAPT

B.
For Time:
Bar Facing Burpee x 21 reps
Full Snatch x 15 reps 95/65
Burpee Chest to Bar x 9 reps

Performance:
A.
5 Sets
Belt Squat x 8 reps
On the 2min
Or
ADAPT

B.
For Time:
Bar Facing Burpee x 21 reps
Full Snatch x 15 reps 95/65
Muscle Up x 9 reps

Competitor Session 2:
A.
Airdyne x 30min Z1

B.
10min EMOM
Strict Seated Muscle Up x 1-2 rep

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