Friday 11.4.16

Essentials:
A.
12min
Build to 1RM
Front Squat and ¼
+
1 Set
Double Kettlebell Front Squat x 20 reps
As Heavy as Possible

B.
For Time:
9-7-5
Man Makers
Dumbbell Snatch (per arm)

Fitness:
A.
12min
Build to 1RM
Front Squat and ¼
+
1 Set
Double Kettlebell Front Squat x 20 reps
As Heavy as Possible

B.
For Time:
12-9-7
Bar Muscle Up
Hang Full Snatch 95/65

Performance:
A.
12min
Build to 1RM
Front Squat with 80lbs of Chain
+
1 Set
Double Kettlebell Front Squat x 20 reps
As Heavy as Possible

B.
For Time:
15-12-9
Bar Muscle Up
Hang Full Snatch 115/80

A.
24min
EMOM
Full Snatch+OHS 50%
Hold Squat for 3 sec on each rep
*Between min 10 and 14 rest = (20 total Sets)

B.
Airdyne x 20min Z1