Wednesday 9.7.16

Essentials:
A.
5 Sets
Goblet Squat Hold x 45sec
On the 2min
Or
ADAPT

B.
10min
Deadlift
Build up to 75-80% for 1 rep

C.
4 Sets
Dumbbell Thruster x 10 reps
Box Jump Over x 10 reps
Row x 10 cal
Rest 2min

Fitness:
A.
5 Sets
Clean + 2 Front Squats + Jerk
Start at 65% and Build Up to 77%
On the 2min
Or
ADAPT

B.
10min
Deadlift
Build up to 80-85% for 1 rep

C.
4 Sets
Thruster x 10 reps 95/65
Box Jump Over x 10 reps 30/24
Row x 10 cal
Rest 2min

Performance:
A.
5 Sets
Clean + 2 Front Squats + Jerk
Start at 70% and Build Up to 82%
On the 2min

B.
10min
Deadlift
Build up to 85-90% for 1 rep

C.
4 Sets
Thruster x 10 reps 135/95
Box Jump Over x 10 reps 30/24
Row x 10 cal
Rest 2min

Competitor Session 2:
A.
2 Sets
Barbell On Back Sorensen Hold x 1min
Rest 3min

B.
3 Sets
Bar Muscle Up x 3 reps
*On Third set Max Unbroken Reps

C.
3 Sets
Run x 200 meters
Rest 1min
Run x 400 meters
Rest 2min

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