Friday 7.29.16

Essentials:
A.
5 Sets
Press x 2 reps
On the 2:30min
Or ADAPT

B.
2 Sets
Deadlift x 3-5 reps @80-82%
1 Set
Deadlift x 3-5 reps @70-72%
On the 3min

C.
13min AMRAP
Russian Kettlebell Swings x 20 reps
Box Jump x 10 reps
No Push Up Burpee x 15 reps
Box Jump x 10 reps
Kettlebell Sumo Deadlift High Pull x 10 reps
Box Jump x 10 reps
AMRAP with Remaining Time:
Deadlift x 5 reps @ 75%
Box Jump x 10 reps

Fitness:
A.
5 Sets
Pausing Split Jerk (2sec) x 3 reps
On the 2:30min
Or ADAPT

B.
2 Sets
Deficit Deadlift x 3-5 reps @80-82%
1 Set
Deficit Deadlift x 3-5 reps @70-72%
On the 3min

C.
13min AMRAP
Power Clean x 20 reps 75/55
Box Jump x 10 reps 24/20
Power Clean x 15 reps 125/85
Box Jump x 10 reps 24/20
Power Clean x 10 reps 175/115
Box Jump x 10 reps 24/20
AMRAP with Remaining Time:
Power Clean x 5 reps 225/145
Handstand Push Up x 10 reps

Performance:
A.
5 Sets
3 Jerk Dips + 1 Pausing Split Jerk(2sec) @82%
On the 2:30min
Or ADAPT

B.
2 Sets
Deficit Deadlift x 3-5 reps @80-82%
1 Set
Deficit Deadlift x 3-5 reps @70-72%
On the 3min

C.
13min AMRAP
Power Clean x 20 reps 95/65
Box Jump x 10 reps 24/20
Power Clean x 15 reps 145/95
Box Jump x 10 reps 24/20
Power Clean x 10 reps 195/125
Box Jump x 10 reps 24/20
AMRAP with Remaining Time:
Power Clean x 5 reps 245/155
Deficit Handstand Push Up x 10 reps 6/4

Competitor Session 2:
Make up any pieces from previous days not completed. No more than 1 aerobic piece.

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