Wednesday 9.28.16

Essentials:
A.
EMOM 14min
Russian Kettlebell Swing x 10 reps

B.
4 Sets
Sumo Deadlift High Pull x 7 reps
On the 2:30min
Or
ADAPT

C.
3 Rounds For Time:
Run x 200 meters
V-Ups x 15 reps
Deadlift x 5 reps 80%

Fitness:
A.
Full Clean Ladder
1 rep every 2min
Starting weight is 75% of 1RM
Increase weight by 20lbs every 2min until failure
Take as many attempts in that 1min the second min is to be tran and no attempts

B.
4 Sets
Hang Power Clean Cluster x 1.1.1 (rest 10sec between reps)
All set between 65-80%
On the 2:30min
Or
ADAPT

C.
3 Rounds For Time:
Run x 200 meters
Toes to Bar x 15 reps
Deadlift x 5 reps 335/215

Performance:
A.
Full Clean Ladder
1 rep every min
Starting weight is 75% of 1RM
Increase weight by 10lbs every min until failure
Take as many attempts in that 1min

B.
4 Sets
Hang Power Clean Cluster x 1.1.1 (rest 10sec between reps)
All set between 75-85%
On the 2:30min
Or
ADAPT

C.
3 Rounds For Time:
Run x 200 meters
Toes to Bar x 15 reps
Deadlift x 5 reps 405/275

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 1min

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