Wednesday 8.26.15

Essentials:
A.
4 Sets
Snatch Grip RDL + Snatch Grip Bent Over Row x 8+5 reps
On the 2:30min
or
ADAPT

B.
10min to Build to a Deadlift @ 87% of your 1 RM

C.
5 Rounds For Time:
Kettlebell Swings x 21 reps
Burpee Box Jump x 15 reps
Deadlift x 9 reps 60%
Rest 1min

Fitness:
A.
4 Sets
Hang Power Snatch From below Knee x 3 reps
On the 2:30min
or
ADAPT

B.
10min to Build to a Deadlift @ 87% of your 1 RM

C.
5 Rounds For Time:
Kettlebell Swings x 21 reps 55/35
Burpee Box Jump x 15 reps 24/20
Power Clean x 9 reps 145/100
Rest 1min

Performance:
A.
4 Sets
Power Snatch From Blocks above Knee x 3 reps
On the 2:30min

B.
10min to Build to a Deadlift @ 87% of your 1 RM

C.
5 Rounds For Time:
Kettlebell Swing x 21 reps 70/55
Burpee Box Jump x 15 reps 24/20
Power Clean x 9 reps 165/115
Rest 1min
+
Competitor Session 2:
12min EMOM
Min 1,4,7,10:Reverse Hyper x 12 reps
Min 2,5,8,11: Hamstring Curl x 8 reps per leg
Min 3,6,9,12: Russian KBS x 12 Reps