Monday 1.4.16

Essentials:
A.
12min
Back Squat
Work Up to 85% of 3rm and perform 1 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight

B.
12min
Deadlift
Work Up to 80% of 1rm and perform 3 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight

C.
Every 3min For 15min
Complex (2 Front Squats + 3 Thrusters) x 1 rep 40-50% of FS
Ring Pulls x 6 reps
Single Unders x 30 reps

Fitness:
A.
12min
Back Squat
Work Up to 90% of 3rm and perform 1 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

B.
12min
Deadlift
Work Up to 82% of 1rm and perform 3 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

C.
Every 3min For 15min
Clean complex (1 Squat Clean + 2 Front Squats + 3 Thrusters) x 1 rep 65% Clean
Strict Pull Up x 3 reps
Double Unders x 20 reps

Performance:
A.
12min
Back Squat
Work Up to 92% of 3rm and perform 1 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

B.
12min
Deadlift
Work Up to 85% of 1rm and perform 3 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

C.
Every 3min For 15min
Clean complex (1 Squat Clean + 2 Front Squats + 3 Thrusters) x 1 rep 70% C&J
Weighted Pull Up x 3 reps
Double Unders x 30 reps
+
Competitor Session 2:
A.
For Time:
Burpees x 50 reps

-Rest Exactly 10min Between A and B-

B.
For Time:
Thruster x 50 reps 95/65

C.
Not For Time:
Accumulate 75 Shoulder tap heels to wall