10/08/2016

Performance 

A. “EMOM” Every 2 minute, for 12 minutes (6sets) of:
Complex: High Snatch + Hang Snatch + Squat Snatch 
Set 1@60%1 rep
Set 2@70%1 rep
Set 3@80%1 rep
Set 4@85%1 rep
Set 5@85%1 rep
Set 6@50%5 rep

B. “Nancy” 
5 rounds for time 
400 meter run 
15 Overhead squat 95lbs

Competition 

“EMOM” Every 2 minute, for 12 minutes (6sets) of: 
Complex: Snatch Grip Deadlift + Hang Snatch + Squat Snatch 
Set 1@60%1 rep
Set 2@70%1 rep
Set 3@80%1 rep
Set 4@85%1 rep
Set 5@85%1 rep
Set 6@50%5 rep

Rest 4 minutes 

“EMOM” Every 2 minute, for 6 minutes (6sets)
Back squat @32X1 (tempo) 
Set 1- @65% 5 reps 
Set 2- @70% 5 reps 
Set 3- @75% 5 reps 

Rest 4 minutes 

10RFT 
5 Ring Muscle ups 
10 KS Americano (32/24Kg) 
20 DU