Friday 10.5.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Barbell Good Morning x 8-10 reps @ 3011Station 2 – Tempo Push-ups x 10-15 reps @ 1111Station 3 – Hollow Hold or Rocks x 30-40 secondsStation 4 – Bottom’s Up Kettlebell Carry x 75 feet each armB. Five rounds for time of:10 Dumbbell Hang Power Cleans100 Meter Run or 300 Meter Bike Erg

"PERFORMANCE"

A. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 reps @ 55-65%Followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 2 reps @ 65-75%Followed by…Every 2 minutes, for 6 minutes (3 sets):3-Position Snatch @ 75-80%(high hang, mid-thigh, and then 2″ Below the Knee)B. Five rounds for time of:10 Hang Power Cleans (135/95 lb)30 Double Unders

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute