Friday 7.13.18

Essentials:
A.
5 Sets
Right arm Kettlebell Hang Clean x 5 reps
Right Arm Kettlebell Front Squat x 5 reps
Left arm Kettlebell Hang Clean x 5 reps
Left Arm Kettlebell Front Squat x 5 reps
On the 2:30min

B.
4 Sets
Row x 10/7 cal
Deadlift x 6 reps 73%
Rest 3min

Fitness:
A.
5 Sets
Squat Clean From Blocks Mid Thigh x 1.1 reps
Jerk x 2 reps
First set is 60% and build to heavy final set
On the 2:30min

B.
4 Sets
Row x 12/10 cal
Deadlift x 6 reps 275/185
Rest 3min
RX+: 315/205

Performance:
A.
5 Sets
Squat Clean From Blocks Mid Thigh x 1.1 reps
Jerk x 2 reps
First set is 60% and build to heavy final set
On the 2:30min

B.
4 Sets
Row x 12/10 cal
Deadlift x 6 reps 355/245
Rest 3min