Essentials:
A.
4 Sets
Elevated Heels Overhead Squat x 10 reps (Pause 1-2 sec a bottom)
On the 2:30min Mark
Or
ADAPT
B.
3 Sets
Front Rack Step Back Lunges x 18 reps
40-45% of 1RM Front Squat
On the 4min Mark
C.
3 Rounds For Time:
Goblet Squat x 10 reps
Incline Push Up x 20 reps
Single Unders x 30 reps
Fitness:
A.
4 Sets
Snatch From Hang at Hip
1 Power Snatch + 1 Full Snatch + 1 Overhead Squats (Pause 2 sec on each squat)
Build to 65%
On the 2:30min Mark
Or
ADAPT
B.
3 Sets
Front Rack Step Back Lunges x 18 reps
40-45% of 1RM Front Squat
On the 4min Mark
C.
3 Rounds For Time:
OverHead Squat x 10 reps 135/95
Hand Release Push Up x 20 reps
Double Unders x 30 reps
Performance:
A.
4 Sets
Snatch From Blocks
1 Power Snatch + 1 Full Snatch + 2 Overhead Squats (Pause 2 sec on each squat)
Build to a Heavy for the day of the Complex
On the 2:30min Mark
B.
3 Sets
Front Rack Step Back Lunges x 18 reps
40-45% of 1RM Front Squat
On the 4min Mark
C.
3 Rounds For Time:
OverHead Squat x 10 reps 165/115
Hand Release Push Up x 20 reps
Double Unders x 30 reps
Competitor Session 2:
A.
10min EMOM
Odd: Leg Extension x 12 reps
Even: Snatch x 1 rep @ 80%
B.
3 Sets
Row x 500, 750, 1000 meters
(Still recovering from stomach bug over the weekend)
A. 95, 105, 115, 125#
B. 135#
C. 7:44 Rx (first round of DU messed me up, 2nd and 3rd rounds were UB)