Friday 1.15.2021

"FITNESS"

Every 90 seconds, for 36 minutes (4 sets) of:Station 1 – Deadlift x 6 reps @ 3111 (open your hands at the bottom of each rep; try to build from last week's sets)Station 2 – Hand-Release Push-ups x Max Reps in 60 secondsStation 3 – Prone W-to-Y Press x 8 reps @2121 (use very light plates here)Station 4 – Goblet Cyclist Squat x 10 reps @ 4011Station 5 – Strict Pull-up x 8-10 reps @ 3111Station 6 – Banded Dead Bug x 16-20 reps

 "PERFORMANCE"

A. Take 20 minutes to build to today's 1-RM Clean & JerkRest 2 minutes, and when the clock reaches 22:00...B. Every minute, on the minute, for 12 minutes:Power Clean + Front Squat + Hang Clean + Jerk @65-75% of today's 1-RM Clean & Jerk*The goal of these sets is to demonstrate technical efficiency under mild-to-moderate fatigue. Choose a load that will challenge you to stay crisp, but not force you to grind out any portion of the lifts.

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets