Wednesday 10.7.15

Essentials:
A.
5 Sets
Back Squat x 3 reps
Tempo 11×1
On the 3min Marks

B.
5 Sets
Bulgarian Split Squats x 3 reps per leg
On the 2min Marks

C.
5 Rounds For time:
Burpees x 10 reps
Goblet Squat x 10 reps

Fitness:
A.
5 Sets
Back Squat x 3 reps
Tempo 11×1
On the 3min Marks

B.
5 Sets
Hang Power Snatch and Pausing Overhead Squat (5 sec) x 2 reps
On the 2min Marks

C.
5 Rounds For time:
Burpees x 20 reps
Overhead Squat x 10 reps 105/65

Performance:
A.
5 Sets
Back Squat With 80lbs of Chain x 3 reps
Tempo 11×1
On the 2:30min Marks

B.
5 Sets
Snatch Balance + Overhead Squat x 1+1
On the 2min Marks

C.
5 Rounds For time:
Burpees x 20 reps
Hang Squat Snatch x 10 reps 135/95
+
Competitor Session 2:
A.
5 Sets
3 Position Snatch (Floor+Below Knee+Above Knee) x 1 complex
Do not Exceed 75% of 1 RM
Rest 2min

B.
Row x 10min
Run x 10min
Airdyne x 10min
*During each transition complete 50 DU before starting the next monostructural movement