12/08/2016

Performance 

A. “EMOM” Every 2 minute, for 12 minutes (6sets) of: 
Squat Snatch 
Set 1@60-3reps 
Set 2@65%3reps
Set 3@70%2reps 
Set 4@75%2reps
Set 5@80%2reps 
Set 6@65%6reps

 
B. Every 1 minute, for 6 minutes (6sets) of 
Squat Clean
Set-1-2@60-70%1rep
Set-3-4@75-80%1rep
Set-5-6@85-90%1rep                                                                               

C. “Cindy” 
“AMRAP” Complete as many rounds as possible in 15 min of:
5 Pull-ups 
10 Push-ups 
15 Squats 

Competition 

“EMOM” Every 2 minute, for 16 minutes (8sets) of: 
Squat Snatch 
Set-1-2@60-65%3reps
Set-3-4@70-75%2reps
Set-5-6@80%2reps 
Set-7-8@90%1rep

Rest 10 minutes 
 
Every 2 minute, for 12 minutes (6sets) of: 
Clean & Jerk 
Set-1-2@60-70%3reps
Set-3-4@75-80%2reps
Set-5-6@85-90%2reps

Rest 5 min 
For Time 
1,000m Row, 10 Thrusters (95/65 lbs), 10 Pull Ups, 10 Push Ups                                                      800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups                                                                        600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups                                                                              400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups