Monday 11.2.15

Essentials:
A.
5 Sets
Single Leg RDL x 10 reps per leg
On the 2:30min
or
ADAPT

B.
17min AMRAP
Row x 15 Cal
Box Jump x 12 reps
Deadlift x 9 Reps
Russian Kettlebell Swing x 6 reps

Fitness:
A.
5 Sets
Power Snatch Cluster x 1.1.1 reps
On the 2:30min
or
ADAPT

B.
17min AMRAP
Row x 15 Cal
Box Jump x 12 reps 24/20
Deadlift x 9 Reps 165/110
Hang Power Clean x 6 reps 165/110

Performance:
A.
5 Sets
Power Snatch Cluster x 1.1.1 reps
On the 2:30min
or
ADAPT

B.
17min AMRAP
Row x 15 Cal
Box Jump x 12 reps 24/20
Deadlift x 9 Reps 185/125
Hang Power Clean x 6 reps 185/125
+
Competitor Session 2:
A.
4 Sets
Weighted Pull Up x 5,3,2,1
Rest 2min

B.
20min 65%
Row x 30 sec
No Push Up Burpee x 30sec