Friday 9.9.16

Essentials:
A.
4 Sets
Kettlebell Waiters Walk x 50 meters per Arm
Or
ADAPT (4 Sets)

B.
12min
Front Squat with a 3sec pause at the bottom
Build to a 1RM
-Then-
1 Set
Goblet Squat x 20 unbroken reps as heavy as possible

C.
5 Sets
Plate Overhead Step Back Lunges x 10 reps
Wall Ball x 10 reps
*10min Cap*

Fitness:
A.
Full Snatch
12min Build to a Heavy Single for the Day
Or
ADAPT (4 Sets)

B.
12min
Front Squat with a 3sec pause at the bottom
Build to a 1RM
-Then-
1 Set
Goblet Squat x 20 unbroken reps as heavy as possible

C.
5 Sets
Overhead Step Back Lunges x 10 reps 95/65
Wall Ball x 10 reps 20/14
*10min Cap*

Performance:
A.
Full Snatch
12min Build to a Heavy Single for the Day

B.
12min
Front Squat with a 3sec pause at the bottom
Build to a 1RM
-Then-
1 Set
Goblet Squat x 20 unbroken reps as heavy as possible

C.
5 Sets
Axle Bar Overhead Step Back Lunges x 10 reps 95/65
Wall Ball x 10 reps 20/14
*10min Cap*

Competitor Session 2:
A.
2 Sets
Snatch Lift Off to Knee x 5 reps 85% of Snatch
Rest 2min

B.
3 Sets
Plate Walks x 10 total reps
Rest 2min

C.
Row x 20min 65%