Tuesday 9.13.16

Essentials:
A.
5 Sets
Snatch Grip RDL x 5 reps
On the 2:30min

B.
15 Sets
Push Jerk x 3 rep Barbell
On the 40sec Mark

C.
Row x 30cal 85%
Rest 3min
Row x 30cal 95%
Rest 3min
Row x 30cal Max Effort
*Record all three Time

Fitness:
A.
10min
Hang Power Snatch
Build to a Heavy Single

B.
15 Sets
Split Jerk x 1 rep 77%
On the 40sec Mark

C.
Row x 50cal 85%
Rest 3min
Row x 50cal 95%
Rest 3min
Row x 50cal Max Effort
*Record all three Time

Performance:
A.
10min
Hang Power Snatch
Build to a Heavy Single

B.
15 Sets
Split Jerk x 1 rep 82%
On the 40sec Mark

C.
Row x 50cal 85%
Rest 3min
Row x 50cal 95%
Rest 3min
Row x 50cal Max Effort
*Record all three Time

Competitor Session 2:
A.
2 Sets
Weighted Wide Grip Pull Up x 5 reps
Rest 3min

B.
3 Sets
Crossover Toes to Bar x 15 reps
Rest 3min

C.
14 Sets
Ski x 20sec all out
Rest 10 sec

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