Wednesday 9.19.18

Essentials:
A.
10 Sets
Tempo Overhead Squat x 3 reps
@33×1
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*

B.
4 Sets
Dumbbell Squats x 10 reps
Box Dip x 15 reps
Jump Squat x 20 reps
Single Unders x 25 reps
Run x 200 meters
On the 5 min Marks

Fitness:
A1.
8 min
Build to a Heavy Hang Squat Snatch but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground

B.
4 Sets
Dumbbell Squats x 10 reps 50/35
Box Dip x 15 reps
Jump Squat x 20 reps
Double Unders x 25 reps
Run x 200 meters
On the 5 min Marks
RX+: (55/40) (Ring Dip x 10/7)

Performance:
A1.
8 min
Build to a Heavy Hang Squat Snatch but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground

B.
4 Sets
Dumbbell Squats x 10 reps 65/45
Ring Dip x 15 reps
Jump Squat x 20 reps
Double Unders x 25 reps
Bike x 500 meters
On the 5 min Marks