Friday 5.20.16

Essentials:
4 Sets
Thruster x 5 reps
*Build in Weight each set
*Can Use Rack
On the 2:30min
Or ADAPT

B.
3 Sets
Step Back, Back Rack Lunges x 16 reps
52-57% of 3RM Back Squat
On the 4min Mark

C.
3 Sets
2min AMRAP
Sumo Deadlift High Pull x 5 reps
Wall Ball x 15 reps
Rest 4 min

Fitness:
4 Sets
Squat Clean Thruster x 5,5,3,3
45%, 50%, 52%, 55%
*These are NOT Touch and Go
On the 2:30min
Or ADAPT

B.
3 Sets
Step Back, Back Rack Lunges x 16 reps
52-57% of 3RM Back Squat
On the 4min Mark

C.
3 Sets
2min AMRAP
Hang Power Clean x 5 reps 135/95
Wall Ball x 15 reps 20/14
Rest 4 min

Performance:
A.
4 Sets
Squat Clean Thruster x 4,3,2,1
57%, 62%, 67%, 72%
*These are NOT Touch and Go
On the 2:30min
Or ADAPT

B.
3 Sets
Step Back, Back Rack Lunges x 16 reps
52-57% of 3RM Back Squat
On the 4min Mark

C.
3 Sets
2min AMRAP
Hang Power Clean x 5 reps 135/95
Wall Ball x 15 reps 20/14
Rest 4 min
Competitor Session 2:
A.
3 Sets
Reverse Hyper x 15 reps @50% of Back Squat

B.
10min EMOM
Odd:KB Snatches x 5 per Arm 70/55
Even: Deficit Strict HSPU x 5 reps 6/4”

C.
5 Sets
Airdyne Sprint x 40 sec
Rest 2:20min