Monday 10.30.17

Essentials:
A.
7 Sets
Hang Squat Clean x 7 reps, 5 reps, 3 reps, 3 reps, 3 reps, 5 reps, 7 reps
On the 2min Marks
Or
ADAPT

B.
10min EMOM
Dumbbell Thruster x 5 reps
During Rest Hold Plank x 20sec
*Weight should increase twice over the 10min (3 different Dumbbells)

C.
3 Sets
Seated Sled Drag Face Pull x 8 reps
On the 3min Marks

Fitness:
A.
7 Sets
Hang Squat Clean x 3@77%, 2@82%, 1@87%, 1@90%, 1@87%, 2@82%, 3@77%
On the 2min Marks
Or
ADAPT

B.
10min EMOM
Thruster x 3 reps 95/65
During rest hold plank x 20sec
*Increase weight every min to a heavy triple on last set; Reps must be unbroken

C.
3 Sets
Seated Sled Drag Face Pull x 8 reps
On the 3min Marks

Performance:
A.
7 Sets
Hang Squat Clean x 3@77%, 2@82%, 1@87%, 1@90%, 1@87%, 2@82%, 3@77%
On the 2min Marks
Or
ADAPT

B.
10min EMOM
Thruster x 3 reps 95/65
During rest hold plank x 20sec
*Increase weight every min to a heavy triple on last set; Reps must be unbroken

C.
3 Sets
Seated Sled Drag Face Pull x 8 reps
On the 3min Marks