Saturday 9.24.16

Essentials:
A.
10min EMOM
Slow Pulling Snatch Grip Deadlift (7sec to Hip) x 1 rep 30-40% of Deadlift

B.
3 Sets
Weighted Wall Sit x 1min
On the 3min Mark

C.
22min AMRAP
DumbBell Hang Power Clean x 11 reps
Dumbbell Push Press x 11 reps
Sit Up x 11 reps
Incline Push Up x 11 reps

Fitness:
A.
10min EMOM
Slow Pulling Snatch (7sec to Hip) with Pause in Squat (3sec) x 1 rep 50%

B.
3 Sets
Weighted Wall Sit x 1min
On the 3min Mark

C.
22min AMRAP
Dumbbell Hang Power Clean x 11 reps 35/25
Dumbbell Push Press x 11 reps 35/25
Sit Up x 11 reps
Handstand Push Up x 11 reps

Performance:
A.
10min EMOM
Slow Pulling Snatch (7sec to Hip) with Pause in Squat (3sec) x 1 rep 60%

B.
3 Sets
Weighted Wall Sit x 1min
On the 3min Mark

C.
22min AMRAP
Dumbbell Hang Power Clean x 11 reps 45/30
Dumbbell Push Press x 11 reps 45/30
GHD Sit Up x 11 reps
Handstand Push Up x 11 reps