Friday 8.11.17

***There’s one class time on Saturday at 8:30 am***

Essentials:
A.
5 Sets
Slow Pull Squat Clean x 5 reps
PVC, Training Bar, Empty Barbell
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
20min AMRAP
Ring Pulls x 10 rep
Wall Ball x 10 reps
Run x 200 meters

Fitness:
A.
5 Sets
Slow Pull to Hip+Slow Pull Squat Clean x 2 complexes 72%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
20min AMRAP
Ring Pulls x 10 rep
Wall Ball x 10 reps 20/14
Run x 200 meters
*Wear Weight Vest if you have one*

Performance:
A.
5 Sets
Slow Pull to Hip+Slow Pull Squat Clean x 2 complexes 72%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
20min AMRAP
Peg Board x 1 rep
Wall Ball x 10 reps 20/14
Run x 200 meters
*Wear Weight Vest*

Competitor Session 2:
A.
5 Sets
Glute Ham Raise x 10 reps
Rest 90 sec

B.
5 Sets
Turkish Get Up x 2 reps per Arm 70/55
Rest 2min

C.
20min EMOM
1. Assault Bike x 1min
2. Squat Clean Thruster + Push Jerk + Split Jerk(Touch and Go) 185/125