Friday 10.2.15

IMG_9787

Essentials:
A.
5 Sets
Dumbbell Corrective Front Squat x 3 reps
On the 2:30min

B.
5 Sets
Clean Deadlift + RDL x 7+7 reps
On the 2min Marks
or
ADAPT

C.
5 Rounds each for Time:
Row x 9 cal
Rower Facing Burpees x 7 reps
Goblet Squat x 5 reps
Rest 3min

Fitness:
A.
5 Sets
Dumbbell Corrective Front Squat Cluster x 1.1.1 reps
Rest 15 sec between reps
On the 2:30min

B.
5 Sets
3 Position Hang Power Clean and FS (Hip, Thigh, and just below the knee) x 1+1+1 reps
On the 2min Marks
or
ADAPT

C.
5 Rounds each for Time:
Row x 9 cal
Rower Facing Burpees x 7 reps
Double Kettlebell Front Squat x 5 reps 55’s/35’s
Rest 3min

Performance:
A.
5 Sets
Dumbbell Corrective Front Squat Cluster with 60lbs of Chain x 1.1.1 reps
rest 15 sec between reps
On the 2:30min

B.
5 Sets
Touch and Go Squat Clean x 2 reps
On the 2min Marks

C.
5 Rounds each for Time:
Airdyne x 9 cal
Bar Facing Burpees x 7 reps
Front Squat From Floor x 5 reps 225/145
Rest 3min
+
Competitor Session 2:
A.
5 Sets
Single leg Extension x 20 reps per leg
Rest as needed between sets

B.
EMOM 7min
Thruster x 2 reps 185/115

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