Friday 5.21.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Alternating Cossack Squats or Pistols x 12-16 reps
Station 3 – Dual Kettlebell Front-Rack Carry x 100 Meters
Station 4 – Double-Under Practice x 45-60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans
12 Alternating Reverse Lunges with Dumbbells
12 Burpees

“PERFORMANCE”

A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/93 lbs)
12 Front-Racked Alternating Reverse Lunges (135/93 lbs)
12 Bar-Facing Burpees

"ENDURANCE"

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