Tuesday 11.22.16

Essentials:
A.
6 Sets
Dumbbell 1 Arm Push Press x 7 reps per Arm
Tempo 30×3
On the 2:30min
Or
ADAPT

B.
For Time:
Front Squat x 50 reps 50%
*Every time the Bar is dropped perform 7 burpee Box Jumps

Fitness:
A.
6 Sets
Dumbbell 1 Arm Push Press x 7 reps per Arm
Tempo 30×3
On the 2:30min
Or
ADAPT

B.
For Time:
Front Squat x 50 reps 165/105
*Every time the Bar is dropped perform 7 burpee Box Jumps 24/20

Performance:
A.
6 Sets
Dumbbell 1 Arm Push Press x 7 reps per Arm
Tempo 30×3
On the 2:30min
Or
ADAPT

B.
For Time:
Front Squat x 50 reps 205/135
*Every time the Bar is dropped perform 7 burpee Box Jumps 30/24

Competitor Session 2:
A1.
3 Sets
Double Kettlebell Front Rack Step Up x 10 per Leg
Rest 30sec
A2.
3 Sets
Single Arm Dumbbell Bench Press x 7 reps per arm
Rest 30sec
A3.
3 Sets
Handstand Pike Up with Bench Slide x 5 reps
Rest 3min

B.
3 Sets
Stone Front Squat x 10 reps
Rest as needed

C.
5 Sets
Burpee to Plate x 25 reps as fast as possible
Rest 90sec