Friday 1.13.17

Essentials:
A.
6 Sets
Clean Pull Under x 10 reps PVC or Training Bar

B.
5 Rounds For Time:
Burpee Jumping Pull Ups x 6 reps
Jumping Back Squat x 12 reps
Row x 18 cal
Rest 1min

Fitness:
A.
15min
Full Clean and Jerk
Build Up to 85%
At that load perform 3 sets of 2 reps
*Rep are to be done as singles with a max 30sec rest between
*Sets are to be done with at least a 90sec rest between

B.
5 Rounds For Time:
Bar Muscle Up x 3 reps
Jumping Back Squat x 12 reps 95/65
Row x 21 cal
Rest 1min

Performance:
A.
15min
Full Clean and Jerk
Build Up to 85%(+5-10lbs)
At that load perform 3 sets of 2 reps
*Rep are to be done as singles with a max 30sec rest between
*Sets are to be done with at least a 90sec rest between

B.
5 Rounds For Time:
Bar Muscle Up x 6 reps
Jumping Back Squat x 12 reps 95/65
Row x 18 cal
Rest 1min

Competitor Session 2:
A1.
3 Sets
Reverse Hyper x 10 reps
Rest 30 sec
A2.
3 Sets
Kneeling Jump to Squat x 10 reps
Rest 30 sec
A3.
3 Sets
Squat Hold x 90sec
Rest 3 min

B.
10min EMOM
Thruster x 7 reps 135/95