Saturday 7.9.16

Essentials:
A.
12min EMOM
Overhead squats x 5

B.
3 sets
Bottom of the dip hold w/parallette x 30 sec
OT2M

C.
15min AMRAP
Kettlebell or Dumbbell Deadlift x 5
Ball slams x 10
Abmat sit ups x 15
Bear Crawl x 40 meters

Fitness:
A.
12min EMOM
Full snatch from ground + full hang snatch below the knee + full hang snatch above the knee+Snatch Balance
50%

B.
3 sets
Bottom Of Ring Push Up Single arm extension x 6-10 reps
OT2M

C.
15min AMRAP
Kettlebell or Dumbbell Deadlift x 5 70/55
Ball slams x 10 (35/25)
Abmat sit ups x 15
Bear Crawl x 40 meters

Performance:
A.
12min EMOM
Full snatch from ground + full hang snatch below the knee + full hang snatch above the knee+Snatch Balance
50%

B.
3 sets
360 degree Toes to Bar x 2 reps in each direction
OT2M

C.
15min AMRAP
Axle Bar Deadlift x 5 reps 255/175
D-Ball or stone over shoulder x 10 (85/50)
GHD Sit Up x 15
Handstand walk x 20 meter