Friday 10.4.2019

"FITNESS"

A. Four sets of:Strict Pull-ups x 4-6 reps or Negative-Only Pull-ups x 3-5 reps @51A1 tempo (A= Assist)Rest 45 secondsMixed Rack Kettlebell Overhead Carry x 120 ft (hold one KB in a front-rack position and one overhead; switch sides at 60ft)Rest 45 secondsLateral Box Walk-Overs x 8-10 reps (total)Rest 45 secondsB. Against a 7-minute running clock, complete as many reps as possible of:3 Dumbbell Thrusters3 Calories of Rowing6 Dumbbell Thrusters6 Calories of Rowing9 Dumbbell Thrusters9 Calories of Rowingetc... adding 3 reps to each exercise each round

"PERFORMANCE"

A. Every minute, on the minute, for 4 minutes:High Hang Snatch x 2 reps @55-65% of 1-RMThen...Every minute, on the minute, for 4 minutes:Hang Snatch x 1 rep @65-75% of 1-RMThen....Every 90 seconds, for 9 minutes (6 sets):Snatch x 1 rep @75+% of 1-RM*Build in load over the course of these 17 minutes to today's heavy single Snatch.B. Against a 7-minute running clock, complete as many reps as possible of:3 Dumbbell Thrusters (50/35 lb)3 Chest-to-Bar Pull-ups6 Dumbbell Thrusters6 Chest-to-Bar Pull-ups9 Dumbbell Thrusters9 Chest-to-Bar Pull-upsetc... adding 3 reps to each exercise each round

“ENDURANCE”

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.