Friday 4.22.16

Essentials:
A.
4 Sets
Squat Jumps off small Box x 12 reps
On The 2:30min
Or ADAPT

B.
3 Sets
Back Squat x 4.4.4 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets

C.
For Time:
Front Squat x 10 reps 70%
-Rest 5min-
3 Rounds :
Thruster x 4 reps
Wall Ball x 20 reps
Single Unders x 60 reps

Fitness:
A.
4 Sets
Pausing (3 sec) Hang Clean @ mid thigh x 3 reps
57,62,67,72%
On The 2:30min
Or ADAPT

B.
3 Sets
Back Squat x 4.4.4 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets

C.
For Time:
Full Clean x 10 reps 75%
-Rest 5min-
3 Rounds :
Full Clean and Jerk x 4 reps 75%
Wall Ball x 20 reps 20/14
Double Unders x 30 reps

Performance:
A.
4 Sets
Clean From Blocks @ mid thigh x 3 reps
67,72,77,82%
On The 2:30min
Or ADAPT

B.
3 Sets
Back Squat x 4.4.4 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets

C.
For Time:
Full Clean x 10 reps 225/145
-Rest 5min-
3 Rounds :
Full Clean and Jerk x 4 reps 225/145
Wall Ball x 20 reps 20/14
Double Unders x 30 reps