Tuesday 11.1.16

Essentials:
A.
5 Sets
Turkish Get Up x 2 reps per Arm
On the 2:30min
Or ADAPT

B.
5 Sets
Run x 200 meters
(Set 1: 70%, Set 2: 75%, Set 3: 80%, Set 4: 85%, Set 5:90%)
On the 5min Marks

Fitness:
A.
5 Sets
2 Hang power Snatch + Power Snatch
On the 2:30min
Or ADAPT

B.
5 Sets
Run x 400 meters
(Set 1: 70%, Set 2: 75%, Set 3: 80%, Set 4: 85%, Set 5:90%)
On the 5min Marks

Performance:
A.
5 Sets
2 Hang power Snatch + Power Snatch
On the 2:30min
Or ADAPT

B.
5 Sets
Run x 200 meters 70%
Rest 30 sec
Run x 200 meters 85%
Rest 2min

Competitor Session 2:
A.
12min EMOM
Split Jerk x 1 rep @75%

B1.
3 Sets
Seated Dumbbell Z Press x 10 reps
Rest 30 sec
B2.
3 Sets
Single Arm KettleBell Overhead Walk x 50 meters per arm
Rest 30 sec
B3.
3 Sets
Parallette Handstand Push Up Negative x 1 rep
Rest 2min

C.
1 Set
Kneeling Jump to Squat x 20 reps (use Barbell if possible)