Friday 1.13.2017

*Monday (Martin Luther King, Jr. Day) - No 6 or 7am class; No 6:30pm class

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 45 secondsBottom’s Up Kettlebell Carry x 75 ft/armRest 45 secondsDumbbell Box Step Ups x 6-8 reps each legRest 45 secondsDumbbell Push Press x 8-10 reps (2 DBs here)Rest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Wall Balls10 Kettlebell Swings100 Meter Run

"PERFORMANCE"

A. Take 15 minutes to build to a heavy single in the following complex:Power Clean + Jerk + Hang Clean + Jerk*The bar cannot touch the ground once the complex has begun.B. Complete as many rounds and reps as possible in 10 minutes of:1 Power Clean (185/125 lbs)1 Front Squat (185/125 lbs)1 Shoulder to Overhead (185/125 lbs)2 Power Cleans2 Front Squats2 Shoulder to Overhead3 Power Cleans3 Front Squats3 Shoulder to Overhead…and so on.

"COMPETITION"

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

"ENDURANCE"

Minutes 0:00-15:001.5 Mile Run (rest remaining time)Minutes 15:00 -30:003000 Meter Row (rest remaining time)Minutes 30:00-45:001.5 Mile Run (rest remaining time)