Wednesday 4.19.2017

"FITNESS"

A. Three or Four sets of:Dual DB Overhead Carry x 100ft (50ft down and back)Rest 30 secondsSingle Leg Hip Bridge x 6 reps/sideRest 30 secondsReverse Snow Angels x 12-15 reps (slow and controlled)Rest 30 secondsB. Complete as many rounds and reps as possible in 4 minutes of:5 Ring Rows (feet elevated if possible)5 Burpee Box Jump Overs or Step-OversRest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:8 Hand-Release Push-ups8 Russian Kettlebell SwingsRest 2 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:7 Goblet Squats7/5 Calorie Assault Bike

"PERFORMANCE"

A. Every 2:30, for 15 minutes (6 sets):3-Position Snatch(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds in each starting position)Loads per set (by %): 50, 60, 65, 70, 75, 75-80B. Complete as many rounds and reps as possible in 4 minutes of:1 Rope Climb5 Burpee Box Jumps (24/20")Rest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:4 Strict Handstand Push-ups8 Hang Power Cleans (135/95 lb)Rest 2 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:7 Overhead Squats (95/65 lb)7/5 Calorie Assault Bike*(Optional Accessory Work):2 sets of "Fitness" Part A

"COMPETITION"

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

"ENDURANCE"

Three sets of:Run 2400 Meters @ 85% of your 1600 meter PR paceRest 3 minutes