Tuesday 10.14.14

Essentials
A.
5 Sets
Jumping Good Mornings x 10-15 reps PVC or Training Bar
On the 2min Marks

Rest 5min

B.
3 Sets
Heavy Russian KBS x 12 reps
Arch Body Hold x 20 sec
On the 2min Marks

Rest 5min

C.
For Time:
No Push Up Burpee x 45 reps
Deadlift x 30 reps @ 50% of DL
*12min Time Cap*

Fitness
A.
5 Sets
Top Down Power Snatch x 3 reps
Light to Moderate Load
On the 2min Marks

Rest 5min

B.
3 Sets
Heavy Russian KBS x 15 reps
Arch Body Hold x 30 sec
On the 2min Marks

Rest 5min

C.
For Time:
Power Clean x 30 reps @ 70% of PC
Deadlift x 30 reps @ 60% of DL
*12min Time Cap, One Bar*

Performance:
A.
5 Sets
Pausing at the Knee Power Snatch x 3,3,2,1,1
On the 2min Marks

Rest 5min

B.
3 Sets
Tuck Back Lever x 15-30sec
Frog Stand x 15-30sec
On the 2min Marks

Rest 5min

C.
For Time:
Power Clean x 30 reps @ 70% of PC
Deadlift x 30 reps @ 65% of DL
*12min Time Cap, One Bar*