Monday 5.16.16

Essentials:
A.
4 Sets
5 Snatch Push Jerk + 5 Overhead Squat
On the 2:30min

B.
Front Squat
10min to Build up to a Heavy Single with a tempo 53×1

C.
5 Sets
Sprint x 100 meter
On the 2:30min

Fitness:
A.
4 Sets
1 Snatch Push Jerk + 1 Snatch Balance + 2 Overhead Squat
*Build to a Heavy
On the 2:30min

B.
Front Squat
10min to Build up to a Heavy Single with a tempo 53×1

C.
5 Sets
Sprint x 100 meter
On the 2:30min

Performance:
A.
4 Sets
2 Snatch Balance + 2 Overhead Squat
*Build to a Heavy
On the 2:30min

B.
Front Squat
10min to Build up to a Heavy Single with a tempo 53×1

C.
5 Sets
Sprint x 100 meter
On the 2:30min
Competitor Session 2:
A.
10min EMOM
Snatch x 1 rep @ 82.5%(Pause 3 sec in squat)

B1.
3 Sets
Leg Extensions x 6 reps
B2.
3 Sets
Reverse Hyper x 10 reps @50% Back Squat
Rest 2 min