Wednesday 10.25.17

Essentials:
A.
7 Sets
(3 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat) x 3 complex
On the 2min
Or ADAPT

B.
3 Sets
Back Squat x 10 reps as fast as possible 45%
On the 3min Mark
Or ADAPT

C.
3 Sets
Dumbbell Russian Step Ups x 6 reps per leg
On the 3min Mark

Fitness:
A.
7 Sets
*From Above Knee
2 Hang Squat Snatch + 1 Overhead Squat
67%, 70%, 72%, 75%, 72%, 70%, 67%
On the 2min
Or ADAPT

B.
3 Sets
Back Squat x 10 reps as fast as possible 45%
On the 3min Mark
Or ADAPT

C.
3 Sets
Dumbbell Russian Step Ups x 6 reps per leg
On the 3min Mark

Performance:
A.
7 Sets
*From Blocks Below Knee
2 Squat Snatch + 1 Overhead Squat
75%, 77%, 80%, 82-85%, 80%, 77%, 75%
On the 2min

B.
3 Sets
Banded Back Squat x 10 reps as fast as possible 40%+Bands
On the 3min Mark
Or ADAPT

C.
3 Sets
Dumbbell Russian Step Ups x 6 reps per leg
On the 3min Mark