Wednesday 8.17.16

Essentials
A.
12min EMOM
Medball Clean x 3-5 reps
Or
ADAPT

B.
2 Sets
Pausing (2sec) Front Squat x 2 reps 80% of last week’s heavier Set
2 Set
Pausing (2sec) Front Squat x 3 reps 80% of last week’s lighter Set
On the 2:30min Mark

C.
3 Sets
Run x 300 Meters 85%
Walk x 100 meters
-Then-
Run x 1000 meters 85%

Fitness
A.
12min EMOM
Min 1-6
Full Clean x 2 reps 72%
Min 7-12
Full Clean x 1 rep 82%
Or
ADAPT

B.
2 Sets
Pausing (2sec) Front Squat x 2 reps 80% of last week’s heavier Set
2 Set
Pausing (2sec) Front Squat x 3 reps 80% of last week’s lighter Set
On the 2:30min Mark

C.
3 Sets
Run x 500 Meters 85%
Walk x 100 meters
-Then-
Run x 1400 meters 85%

Performance:
A.
12min EMOM
Min 1-6
Full Clean x 2 reps 75%
Min 7-12
Full Clean x 1 rep 85%

B.
2 Sets
Pausing (2sec) Front Squat x 2 reps 80% of last week’s heavier Set
2 Set
Pausing (2sec) Front Squat x 3 reps 80% of last week’s lighter Set
On the 2:30min Mark

C.
3 Sets
Run x 500 Meters 85%
Walk x 100 meters
3 Sets
Run x 300 Meters 85%
Walk x 100 Meters
-Then-
Run x 1400 meters 85%
*Competitor Session 2 is built into the running, running will last about 15-20min over normal class time for performance.

Hugo Open Competitors:
A.
12min EMOM
Min 1-6
Med ball Clean x 4 reps
or
Full Clean x 1 reps 60%
Min 7-12
Heavier Med ball Clean x 2 reps
or
Full Clean x 1 rep 70%
Or
ADAPT

B.
2 Sets
Pausing (2sec) Front Squat x 2 reps 80% of last week’s heavier Set
2 Set
Pausing (2sec) Front Squat x 3 reps 80% of last week’s lighter Set
On the 2:30min Mark

C.
2 Sets
Run x 500 Meters 75%
Walk x 100 meters
2 Sets
Run x 300 Meters 75%
Walk x 100 Meters

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