Wednesday 5.17.17

Essentials:
A.
7 Sets
Snatch Deadlift + Muscle Snatch + Hang Power Snatch x 3 complexes PVC, Training Bar, Empty BB
On the 2min Marks
Or ADAPT

B.
3 Rounds For Time:
Run x 400 meters
Goblet Squat x 20 reps

Fitness:
A.
7 Sets
Snatch Deadlift + Floating Power Snatch x 4 complexes (singles) 72%
On the 2min Mark
or
ADAPT

B.
3 Rounds For Time:
Run x 400 meters
Dumbbell Overhead Squat x 20 reps (10 per arm) 70/45

Performance:
A.
7 Sets
Snatch Deadlift + Floating Power Snatch x 4 complexes (singles) 72%
On the 2min Mark
or
ADAPT

B.
3 Rounds For Time:
Run x 400 meters
Dumbbell Overhead Squat x 20 reps (10 per arm) 85/55

Competitor Session 2:
A.
5 Sets
Overhead Squat x 1 rep
Tempo 10.10.x.0
50-60%
Rest 2min

B.
3 Sets
Banded Snatch Deadlift x 5 reps
85% of Snatch + Red Band
Rest 2min

C1.
3 Sets
Behind the Neck Snatch Grip Sots Press x 5 reps
Rest 1min
C2.
3 Sets
Weighted Plank x 1min
Rest 2min