Tuesday 9.6.16

Essentials:
A.
5 Sets
Snatch Grip Bent Over Barbell Row x 5 reps
On the 2min

B.
4 Sets
Single Arm KB Shoulder Press x 3 reps per Arm
Build to a heavy
On the 2:30min

C.
5 Rounds For Time:
Shoulder to Overhead x 5 reps
Single Unders x 60 reps

Fitness:
A.
15 Sets
Power Snatch x 1 reps 75%
On the 40sec Marks

B.
4 Sets
Push Jerk x 3
Build to a heavy
On the 2:30min

C.
5 Rounds For Time:
Shoulder to Overhead x 5 reps 80%
Double Unders x 30 reps

Performance:
A.
15 Sets
Power Snatch x 1 reps 80%
On the 40sec Marks

B.
4 Sets
2 Push Jerk + 1 Split Jerk
Build no greater than 90% of PJ
From Blocks
On the 2:30min

C.
5 Rounds For Time:
Shoulder to Overhead x 5 reps 225/155
Unbroken Double Unders x 30 reps

Competitor Session 2:
A.
2 Sets
Weighted Wide Grip Pull Up x 5 reps
Rest 3min

B.
3 Sets
Single Leg Toes to Bar x 8 per leg
Rest 3min

C.
12 Sets
Ski x 20sec all out
Rest 10 sec