Friday 1.19.2018

"FITNESS"

A. Three sets of:Snatch Grip Romanian Deadlift x 6-8 reps @ 3111Rest 45 secondsWaiter's Squats x 6-8 reps each side @3011Rest 45 secondsSingle Arm DB Row x 8-12 reps each arm @2011Rest 45 secondsB. Every 3 minutes, for 18 minutes (6 sets):3 Dumbbell Thrusters9/6 Calorie Assault Bike SprintNote times for each set, and record your score as average time across all six sets.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Snatch Pull + Power Snatch + Hang (Squat) SnatchBuild over the course of the 8 sets to today's heavyB. Every 3 minutes, for 18 minutes (6 sets):3 Hang Power Snatches (135/95 lb)9/6 Calorie Assault Bike SprintNote times for each set, and record your score as average time across all six sets.

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1