Monday 2.13.17

Essentials:
A.
15min EMOM
Hang Squat Clean and Jerk x 3 reps PVC/Training Bar/Empty Barbell

B.
3 Sets (Record Row time and reps for each round):
3 Min AMRAP
Row x 400 meters
Jumping Pull Up x AMRAP Remaining Time
Rest 3min

Fitness:
A.
Squat Clean and Jerk
10 Set(5min) x 1 rep every 30 sec 60%
6 Sets(5min) x 1 rep every 50 sec 72%
5 Sets(5min) x 1 reps every 60 sec 85%

B.
3 Sets (Record Row time and MU reps for each round):
3 Min AMRAP
Row x 500 meters
Muscle Up x AMRAP Remaining Time
Rest 3min

Performance:
A.
Squat Clean and Jerk
10 Set(5min) x 1 rep every 30 sec 60%
6 Sets(5min) x 1 rep every 50 sec 72%
5 Sets(5min) x 1 reps every 60 sec 85%

B.
4 Sets (Record Row time and MU reps for each round):
3 Min AMRAP
Row x 500 meters
Muscle Up x AMRAP Remaining Time
Rest 3min

Competitor Session 2:
A1.
3 Sets
Hollow Rock x 20 reps
Rest 30sec
A2.
3 Sets
Ring Kip x 10 reps
Rest 30sec
A3.
3 Sets
Strict Ring Dips x 5 reps
Rest 30 sec
A3.
3 Sets
Russian Dip x 5 reps
Rest 1min

B.
3 Sets
Bent Over Fly x 25 reps
Rest as needed

C.
4 Sets Not For Time:
Run x 200 meters
Jump Lunge x 20 reps
Airdyne x 2min
Back extension x 20 reps
Ski x 200 meters
Box Jump step down x 20 reps 35/30