Tuesday 6.8.2021

“FITNESS”

A. Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Rest 45 seconds
Single Arm Glute Bridge Floor Press x 8-10 reps each arm @ 2011
Rest 45 seconds
Banded Pull Aparts x 15-20 reps @ 2011
Rest 45 seconds
Banded Pallof Hold x 30-40 seconds each side
Rest 45 seconds

B. Against an 8-minute running clock, complete:
40/30 Calorie Echo Bike or 50/40 Calorie Echo Bike
then...
As many rounds and reps as possible of...
12 Kettlebell Swings
6 Goblet Box Step-Overs or Step-Ups

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Start at approximately 60% of your 1-RM Snatch and build to 80-85%

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Against an 8-minute running clock, complete:
40/30 Calorie Echo Bike
then...
As many rounds and reps as possible of...
4 Devil's Presses (50/35 lb)
4 Dumbbell Box Step-Overs (50/35 lb)

"ENDURANCE"

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