Friday 12.29.2017

"FITNESS"

A. Four sets of:Romanian Deadlift x 6 reps @ 4011Rest 60 secondsWall Climbs x 2-3 reps (hold for 3-5 seconds at the top of each rep)Rest 60 secondsSuitcase Carry + Waiter’s Carry x 200 Feet(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 100 feet)Rest 60 secondsB. Complete as many reps as possible in 5 minutes of:Dumbbell Man-Makers(push-up, row left, row right, power clean, push press)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. “Grace”For time:30 Clean & Jerks (135/95 lbs)*This is performed as a ground to overhead anyhow (though not a Snatch); it does not need to be a proper clean and jerk.This workout was last completed on Monday 4.3.2017

"COMPETITION"

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

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets