Wednesday 5.7.14

Essentials:
A.
2 Sets Not For Time:
Wall Balls x 10 Reps
Single Unders x 20 reps
Feet Elevated Plank Hold x 40sec

REST 5min

B.
3 Sets For Time:
Kettle Bell Swing x 10 reps
500m Row
rest 2min

REST 5min

C.
3 Sets For Time:
Wall Ball x 10 reps
Run 200meters
rest 2min

Fitness:
A.
2 Sets Not For Time:
Wall Balls x 10 Reps
Double Unders x 20 reps
Hand Stand Hold x 40sec

REST 5min

B.
3 Sets For Time:
Power Snatch x 10 reps 95/65
500m Row
rest 2min

REST 5min

C.
3 Sets For Time:
Clean and Jerks x 10 reps 115/75
Run 200meters
rest 2min

Performance:
A.
2 Sets Not For Time:
Two for One Wall Balls x 10 Reps
Triple Unders x 10 reps
Pistol Squat x 10 reps total
Hand Stand Walk x 20meters

REST 5min

B.
3 Sets For Time:
Power Snatch x 10 reps 95/65
500m Row
rest 2min

REST 5min

C.
3 Sets For Time:
Clean and Jerks x 10 reps 115/75
Run 200meters
rest 2min
+
Competitor Session 2:
A.
6 Sets
Clean Dead Lifts x 3 reps
OT 3min

B.
5 Sets
Snatch Grip RDL to mid Shin x 4 reps
Tempo 5020
OT 3min