Wednesday 2.7.2018

"FITNESS"

A. Four sets of:Turkish Get Up x 1-2 reps each armRest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsHeavy Sandbag Carry x 150ftRest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:12 Kettlebell Swings9 Goblet Squats6 Burpees

"PERFORMANCE"

A. Every 90 seconds, for 6 minutes (4 sets):High Hang Snatch x 2 reps @ 50-65% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Hang Snatch x 1 rep @ 65-80% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Snatch x 1 rep @ 80-90% of 1-RM SnatchB. Complete as many rounds and reps as possible in 9 minutes of:3 Power Snatches (135/95 lbs)6 Overhead Squats (135/95 lbs)9 Burpees Over the Barbell

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller