Friday 10.28.16

Essentials:
A.
5 Sets
Overhead Squat x 10 reps
(Pause 3 sec in each rep at bottom of squat)
Barbell or PVC
On the 2:30min Marks
Or ADAPT

B.
3 Sets
Row x 1000 meters
Rest 4min
(Set 1 = 75%, Set 2 = 80%, Set 3 = 85%)

Fitness:
A.
5 Sets
Snatch Cluster From Hang at Hip x 1.1 reps
(Pause 3 sec in each rep at bottom of squat)
*If unable to pause then weight can not go up
Building weight each set
Rest 10 sec between reps
On the 2:30min Marks
Or ADAPT

B.
3 Sets
Row x 1000 meters
Rest 4min
(Set 1 = 75%, Set 2 = 80%, Set 3 = 85%)

Performance:
A.
5 Sets
Snatch From Blocks at Hip x 2 reps
(Pause 3 sec in each rep at bottom of squat)
*If unable to pause then weight can not go up
Building weight each set
On the 2:30min Marks

B.
4 Sets
Row x 1000 meters
Rest 4min
(Set 1 = 70%, Set 2 = 75%, Set 3 = 80%, Set 4 = 85%)

Competitor Session 2:
A.
24min
Every 2 min
Muscle Snatch + Full Snatch 50%
Hold Squat for 3 sec on snatch
*Between min 10 and 14 rest = (10 total Sets)

B.
Airdyne x 15min Z1