Tuesday 8.8.17

Essentials:
A.
12min
Every 30 sec
Weighted Vertical Jump x 4 rep 5-15lbs

B.
7 Rounds For Time:
No Push Up Burpee x 6 reps
Dumbbell Overhead Step Back Lunge x 3 per Arm
Rest 1min

Fitness:
A.12min
Every 20 sec
Power Snatch x 1 rep
Min 0-4 65%
Min 4-8 70%
Min 8-12 75%

B.
7 Rounds For Time:
Bar Muscle Up x 3 reps
Squat Snatch x 3 reps 65%
Rest 1min

Performance:
A.12min
Every 20 sec
Power Snatch x 1 rep
Min 0-4 65%
Min 4-8 70%
Min 8-12 75%

B.
7 Rounds
Muscle Up x 3 reps
Squat Snatch x 3 reps 185/125
Rest 1min

Competitor Session 2:
A.
5 Sets
Snatch High Pulls x 3 reps
Rest 2min

B.
3 Sets
Single Arm Dumbbell Overhead Step Back Lunge x 5 reps per Arm

C.
18min
Every 30 sec
1. Kettlebell Snatch R x 5 reps
2. Kettlebell Snatch L x 5 reps