Monday 10.5.15

Essentials:
A.
5 Sets
Deadlift x 2 reps
Tempo 51×1
on the 2:30min

B.
4 Sets
sumo Deadlift High Pull x 12 reps
On the 2:30min Mark
or
ADAPT

C.
10min AMRAP
Kettlebell Swings x 10 reps 87%
Single Unders x 40 reps

Fitness:
A.
5 Sets
Snatch Deadlift+ Snatch RDL x 3+3 reps
on the 2:30min

B.
4 Sets
Deadlift x 4
Tempo 51×1
on the 2:30min
or
ADAPT

C.
10min AMRAP
Power Clean x 5 reps 87%
Double Unders x 20 reps

Performance:
A.
5 Sets
Slow Pull Snatch Deadlift (10sec)+ Snatch Pull + Hang Snatch Pull x 1+1+1 reps
On the 2:30min

B.
4 Sets
Deadlift Cluster x 2.2
Tempo 51×1
Rest 20sec for cluster
on the 2:30min

C.
10min AMRAP
Power Clean x 5 reps 245/150
Double Unders x 20 UB reps
+
Competitor Session 2:
A.
4 Sets
Double Kettlebell Windmill x 8 per side
Rest 90sec

B1.
4 Sets
Seated Goodmornings x 10 reps
Rest 1min
B2.
4 Sets
Hamstring Curls x 10 reps