Monday 5.5.14

Essentials:
A.
10 Sets
Snatch Grip RDL to top of the Knee x 5 reps
OTM

REST 5min

B.
6 Sets
Back Squats x 10-12 reps
Tempo 32×1
OT3min

REST 2min

C.
AMRAP 15min:
Sprint 100meters
Strict Ring Pulls x 10 reps
DB Thrusters x 5 reps

Fitness:
A.
10 Sets
Power Snatch x 1rep
70-75% 1RM
OTM

REST 5min

B.
6 Sets
Back Squats x 5-7 reps
Tempo 32×1
OT3min
*Work up to a weight where the last 1-2 sets you are only able to get to the 5 rep not 7.*

REST 2min

C.
AMRAP 15min:
Sprint 100meters
Strict Feet Elevated Ring Pulls x 10 reps
DB Thrusters x 5 reps 55/35

Performance:
A.
10 Sets
Squat Snatch x 1rep
80-85% 1RM
OTM

REST 5min

B.
6 Sets
3sec Pausing Back Squats x 5-7 reps
OT3min
*Work up to a weight where the last 1-2 sets you are only able to get to the 5 rep not 7.*

REST 2min

C.
AMRAP 15min:
Sprint 100meters
Strict Pull-ups x 10 reps
Thrusters x 5 reps 135/95
+
Competitor Session 2:
12 sets
Muscle-ups x 2-3 unbroken reps
OTM