Monday 10.29.18

Essentials:
A.
7 Sets
Segmented Power Snatch x 5 reps empty BB , Training Bar, or PVC
*Pause 3 sec above knee on First rep, Pause 3 sec bellow knee on Secound rep*
On the 90 sec Marks

B.
For Time:
Ring Pull x 15 reps
Front Squat x 10 reps 75%
Rest 2min
Ring Pull x 15 reps
Front Squat x 8 reps 80%
Rest 2min
Ring Pull x 15 reps
Front Squat x 6 reps 85%
*Weight from rack*

Fitness:
A.
7 Sets
Segmented Power Snatch x 1.1 65-75%
*Pause 3 sec above knee on First rep, Pause 3 sec below knee on Second rep*
On the 90 sec Marks

B.
For Time:
Rope Climb x 2 reps
Front Squat x 10 reps 75%
Rest 2min
Rope Climb x 2 reps
Front Squat x 8 reps 80%
Rest 2min
Rope Climb x 2 reps
Front Squat x 6 reps 85%
*Weight from rack*

Performance:
A.
7 Sets
Segmented Power Snatch x 1.1 65-75%
*Pause 3 sec above knee on First rep, Pause 3 sec below knee on Second rep*
On the 90 sec Marks

B.
For Time:
Pegboard x 2 reps
Front Squat x 10 reps 75%
Rest 2min
Pegboard x 2 reps
Front Squat x 8 reps 80%
Rest 2min
Pegboard x 2 reps
Front Squat x 6 reps 85%
*Weight from rack*