Monday 2.15.16

IMG_0412

Essentials:
A.
10 Sets
Hang Full Snatch x 3 rep PVC or Training Bar
On the 1min Mark

B.
4 Sets
Dumbbell Walking Lunges x 50ft
On the 2:30min Mark
or ADAPT

C.
2min AMRAP
Goblet Squat x 30 reps
Burpees x 30 reps
-Rest 8min-
2min AMRAP
Kettlebell Swing x 15 reps
Air Squat x 15 reps
Row x Max Cal Remaining Time

Fitness:
A.
10 Sets
Full Snatch x 1 rep (Set 1 and 2 50%, set 3 and 4 60%, set 5 and 6 65%, set 7,8 67%, set 9, 10 70%)
On the 1min Mark

B.
4 Sets
Dumbbell Walking Lunges x 50ft
On the 2:30min Mark
or ADAPT

C.
2min AMRAP
Goblet Squat x 30 reps 70/55
Burpees x 30 reps
-Rest 8min-
2min AMRAP
Full Snatch x 12 reps 105/65
Overhead Squat x 12 reps 105/65
Row x Max Cal Remaining Time

Performance:
A.
10min
Build up to a Heavy, not maximal, Hang Full Snatch
*BB must be empty when clock starts*

B.
4 Sets
Back Squats x 3 reps 85%(+10lbs)
On the 2:30min Mark

C.
2min AMRAP
Goblet Squat x 30 reps 70/55
Burpees x 30 reps
-Rest 8min-
2min AMRAP
Full Snatch x 10 reps 165/95
Overhead Squat x 10 reps 165/95
Airdyne x Max Cal Remaining Time
+
Competitor Session 2:
A.
4 Sets
Reverse Hyper x 20 reps
Single Leg Extension x 15 reps per leg
Rest 90 sec

B.
3 Sets
GHD x 10 reps
Bulgarian Split Squats x 6 reps per leg

C.
10 Sets
Row x 40 Sec all out
Rest 20 sec