Wednesday 7.13.16

Essentials:
A.
Every 30sec For 10min (20 sets)
Jumping Dumbbell Deadlift x 4 reps

B.
10min EMOM
ODD: Front Squat x 1 rep 92%
EVEN: Rest

C.
5 Sets
Row x 500 meters 85%
Rest 1min

Fitness:
A.
Every 30sec For 10min (20 sets)
Full Clean x 1 rep 75%

B.
10min EMOM
ODD: Front Squat x 1 rep 92%
EVEN: Rest

C.
5 Sets
Row x 500 meters 85%
Rest 1min

Performance:
A.
Every 30sec For 10min (20 sets)
Full Clean x 1 rep 77%

B.
10min EMOM
ODD: Front Squat x 1 rep 92%
EVEN: Rest

C.
5 Sets
Row x 500 meters 85%
Rest 1min

A.
5 Sets
Pistol Squat or any regression or progression x 6 reps per leg
Rest 2min

B.
3 Sets
Walking Sled drag x 200 meters (Empty to very light weight)+30lbs
Work to rest 1:1