Tuesday 3.30.2021

"FITNESS"

A. Every 2 minutes, for 12 minutes (3 sets of each):Station 1 – Turkish Get-Ups x 6 reps (3 each side)Station 2 – Double Unders (or Jump Rope Practice) x 60 secondsB. Complete as many rounds and reps as possible in 16 minutes of:Run 400 Meters8 Strict Pull-ups12 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 1 rep*Sets 1-3: 55-65%*Sets 4-6: 65-75%*Sets 7-9: 70-80%*Sets 9-12: 80+%The focus of these sets is speed in the third pull (pulling under the bar) and a strong, fast "punch" into your lockout. Only add weight if your technique is sharp!B. Complete as many rounds and reps as possible in 16 minutes of:Run 400 Meters12 Chest-to-Bar Pull-ups12 Strict Handstand Push-Ups

"ENDURANCE"

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