Friday 1.20.2017

"FITNESS"

A. Every 3 minutes, for 15 minutes (5 sets):Overhead Squat x 5 reps @3111Rest 10-20 secondsRing Rows x 8-10 reps @2111Rest 10-20 secondsSupine Leg Raises x 6-8 reps @ 3010B. Complete as many rounds and reps as possible in 12 minutes of:12 Alternating Single-Arm Dumbbell Snatches12 Push-Ups12 Box Jump-Overs or Step-Overs

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch + SnatchWork between 60 and 85% of your 1-RM Snatch, with the majority of sets in the 70-75% rangeB. Complete as many rounds and reps as possible in 12 minutes of:6 Ground to Overhead (135/95 lb)9/6 Strict HSPUs (sub is 3 Wall Climbs)12 Pull-ups

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets