Competitor – Wednesday, August 3rd, 2016

Wednesday 160803

Workout of the Day

++++ Early Session ++++

1) Strength

Front Squat – Work up to a 2RM

80% X 2
85% X 2

*Complete each set on a 90 second clock.

2) Muscle up Work

Seven rounds for time of:
5 Unbroken Muscle ups

*Rest as little as possible between rounds.

3) Mid-Line

Accumulate 2.5 minutes of time in an L-hang. Legs straight and feet above hip crease for time to count.

++++ Evening Session ++++

1) Weightlifting

a. Clean & Jerk – work up to a heavy single

(85% x 1, 90% x 1, 95% x 1) x 2

*Complete each set on a 90 second clock.

2) Conditioning

Four rounds for time of:
Run 800 meters
30 Kettlebell Swings, 2/1.5 pood
2/1.5 pood Walking Lunges, 30 steps

3) Post Conditioning Barbell Testing

Max load in 2 minutes of:
Snatch

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