Monday 9.13.15

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

B.
10min EMOM
Kettlebell Swing x 10 reps
or
ADAPT (4 sets)

C.
21-15-9
Deadlift 65%
Dumbbell step Ups

Fitness:
A.
Clean Deadlift+Power Clean+ Hang Power Clean above Knee+ Hang Power Clean Below Knee x 1+1+1+1 reps
on the 2:30min

B.
10min EMOM
Kettlebell Snatch x 5 reps per Arm
or
ADAPT (4 Sets)

C.
21-15-9
Deadlift 225/155
Box Jump 24/20

Performance:
A.
5 Sets
Snatch Deadlift + Power Snatch + Hang Power Snatch X 3+2+1 reps
On the 2:30min

B.
4 Sets
Reverse Hyper x 12 reps
Single Leg Barbell RDL x 7 per Leg
on the 2:30min

C.
21-15-9
Deadlift 315/205
Box Jump 30/24
+
Competitor Session 2:
10min EMOM
Power Clean + Hang Power Clean x 1+1 reps 185-245/125-165