Friday 10.16.2015

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @ 31X1Rest 45 secondsDumbbell Shoulder Press x 6-8 reps @ 2011Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:4 Dumbbell Hang Power Cleans6 Dumbbell Alternating Reverse Lunges8 Burpees

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):Hang Clean + Clean + Front Squat + JerkBuild to today’s heaviest set.B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:4 Hang Power Cleans (155/105 lbs)6 Front-Racked Reverse Lunges (155/105 lbs)8 Burpees

"COMPETITION"

"ENDURANCE"

40 Minutes @steady effort:40 Calorie Row40 Calorie Ski40 Seconds Farmer's Walk40 Seconds Plank Walk