Friday 8/5/16

A. Every 90sec, for 4:30min (3 sets):

OHS @ 33X1 x 3 reps (BB taken from ground)

+

Every 90sec, for 4:30min (3 sets):

Hang Muscle Snatch x 3 reps (Keep the barbell close and be quick and aggressive in your turnover)

+

Every 90sec, for 4:30min (3 sets):

Segmented Snatch Grip Deadlift + Mid thigh Snatch

*2sec pause 2” off ground, below knee, above knee, pocket

+

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

 

B. Every two minutes, for 8 minutes (4 sets):

Serrano Front Squat x 3 reps (Only 3 stops with a full 3 sec pause at each)

*Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

**If there are any front rack issues perform these with Heavy KB goblet style

 

C. One round for time of:

Run 400 Meters

20 MB Squat Cleans

40 Air Squats

(You choose how heavy of MB you use. Your options are to use typical Wall balls that go from 8lbs-30lbs, or the hard MB’s which come in 40’s, 50’s, 80, and 100lbs.