Friday 3.27.15

Essentials:
A.
3 Sets
Front Rack Walking Lunges x 20 steps
On the 3min Mark

Rest 7min

B.
3 Rounds
3min AMRAP
Thruster x 6 reps
Burpees x 6 reps
Box Jumps x 6 reps
Rest 6min

Fitness:
A.
3 Sets
Front Rack Walking Lunges x 20 steps 95/65
On the 3min Mark

Rest 7min

B.
3 Rounds
3min AMRAP
Thruster x 6 reps 95/65
Bar Facing Burpees x 6 reps
Box Jumps x 6 reps 24/20
Rest 6min

Performance:
A.
3 Sets
Overhead Walking Lunges x 20 steps 135/95
On the 3min Mark

Rest 7min

B.
3 Rounds
3min AMRAP
Thruster x 6 reps 95/65
Bar Facing Burpees x 6 reps
Chest to Bar x 6 reps
Rest 6min
+
Competitor Session 2:
5 sets
Clean From Blocks (Above Knee) x 2 reps
*Keep weight @ 70-80% of 1rm and work on mechanics and speed.*

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