Friday 6.18.2021

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3011
Rest 45 seconds
Kettlebell Windmill x 4-6 reps each side @ 4011
Rest 45 seconds
Banded Good Mornings x 15-20 reps @ 2011
Rest 45 seconds
Flutter Kicks x 40-60 seconds
Rest 45 seconds

B. Complete as many round and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Burpees
20 Lateral Hops Over the Kettlebell

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
2-Position Snatch
(mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Build in load from 50% to something tough for today

then....

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Lift-Off + Snatch Pull @ 95-105% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Hang Power Cleans (155/103 lb)
10 Bar-Facing Burpees
50 Double-Unders

"ENDURANCE"

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