Friday 5.7.2021

"FITNESS"

A. Three sets of:Dumbbell or Barbell Z-Press x 6-8 reps @ 20X1Rest 45 secondsAlternating Cossack Squats x 12-16 repsRest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsL-Sit or Tuck Sit Hold x 30-40 seconds (accumulate the time)Rest 45 secondsB. For time:50 Air Squats40 Kettlebell Swings30 Push-ups40 Air Squats30 Kettlebell Swings20 Push-ups30 Air Squats20 Kettlebell Swings10 Push-upsTime cap: 12 minutes

"PERFORMANCE"

Every 2 minutes, for 16 minutes (8 sets):Snatch x 1.1(Rest 5-10 seconds between singles)Rest 2 minutesBuild in load from 60% to a tough double for today.B. For time:30 Chest-to-Bar Pull-ups15 Hang Squat Snatches (115/83 lb)24 Chest-to-Bar Pull-ups12 Hang Squat Snatches18 Chest-to-Bar Pull-ups9 Hang Squat SnatchesTime cap: 12 minutes*If the weight here is out of reach, use 75-80% of your heavy double from today.*Chest-to-Bar Pull-ups can be scaled to Chin-Over-Bar-OR-"Amanda"Complete 9, 7, and 5 rep rounds for time of:Ring Muscle-UpsSquat Snatches (135/93 lb)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here