Friday 9.18.15

Essentials:
A.
5 Sets
Arms out Front Squat x 5 reps
On the 2:30min

B.
5 Sets
Clean Deadlift + RDL x 5+5 reps
On the 2min Marks

C.
3 Rounds For Time:
Run x 400 meters
Wall Ball x 15
Step Back Lunge x 20 reps per leg
Thruster x 30 reps

Fitness:
A.
5 Sets
Arms out Front Squat x 3 reps
On the 2:30min

B.
5 Sets
Power Clean+Hang Power Clean from above Knee and FS+Hang Power Clean Below knee and FS+Power Clean from Ground and FS x 1+1+1+1 reps
On the 2min Marks

C.
3 Rounds For Time:
Run x 400 meters
Wall Ball x 15 20/14
Front Rack step Back Lunge x 20 reps per leg 45/35
Thruster x 30 reps 45/35

Performance:
A.
5 Sets
Arms out Front Squat with 40lbs of Chain x 3 reps
On the 2:30min

B.
5 Sets
Touch and Go Squat Clean x 4 reps
On the 2min Marks

C.
3 Rounds For Time:
Run x 400 meters
Wall Ball x 15 30/20
Front Rack step Back Lunge x 20 reps per leg 45/35
Thruster x 30 reps 45/35
+
Competitor Session 2:
A.
5 Sets
Single leg Extension x 20 reps per leg
Rest as needed between sets

B.
4 Sets
Belt Squats x 8 reps
Rest 2min