Wednesday 2.8.2017

"FITNESS"

A. Four sets of:Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Rest 45 secondsKB or DB Waiter's Walk x 75 ft each armRest 45 secondsGoblet Lateral Box Step Ups x 6-8 reps each legRest 45 secondsB. Four sets for max reps/calories of:30 Seconds of Ball Slams (30/20 lb)30 Seconds of Burpees30 Seconds of Assault BikeRest 90 seconds

"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+% of 1-RM Snatch*You should be adding load to the barbell every set; use the early sets to work on positions to prepare you for the heavy Snatches in the last setsB. Four sets for max reps/calories of:30 Seconds of Ball Slams (30/20 lb)30 Seconds of Burpees30 Seconds of Assault BikeRest 90 seconds

"COMPETITION"

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

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion