Wednesday 4.20.2016

"FITNESS"

A. Every minute, on the minute, for 8 minutes (4 sets of each):Odd Minutes — Waiter's Squat x 6 reps/side @2011Even Minutes — Ring Rows x 8-12 reps @2111Rest two minutes, then…Every two minutes, for 10 minutes (5 sets):Romanian Deadlift x 6 reps @3011B. For time:12 Dumbbell Ground to Overhead*12 Box Jumps9 Dumbbell Ground to Overhead9 Box Jumps6 Dumbbell Ground to Overhead6 Box JumpsRun 600 Meters*Not a lot of reps here, so look to challenge yourself on the weight

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):High Hang Snatch + Hang Snatch (mid-thigh) + SnatchBuild over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on 3.29.2016.B. For time:12 Power Snatches (115/75 lbs)12 Box Jumps (30″/24″)9 Power Snatches (115/75 lbs)9 Box Jumps (30″/24″)6 Power Snatches (115/75 lbs)6 Box Jumps (30″/24″)Run 600 Meters

“COMPETITION”

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

"ENDURANCE"

For max calories in 30 minutes:90 Seconds Assault Bike30 Seconds Rest