Friday 11.15.2019

"FITNESS"

A. Three sets of:Snatch Grip Romanian Deadlift x 6-8 reps @3011Rest 45 secondsMixed Rack KB Overhead Carry x 150ft (switch arms halfway)Rest 45 secondsSupine Leg Lowering x 10-15 reps @3011Rest 45 secondsB. For time:10 Dumbbell Push Presses400 Meter Run20 Dumbbell Push Presses300 Meter Run30 Dumbbell Push Presses200 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Snatch + Hang Snatch from 2" Below the KneeBuild in load from 50% to something heavy for today. Goal is to exceed the loads you used on 11.6.2019B. For time:10 Shoulder to Overhead (185/135 lb)400 Meter Run15 Shoulder to Overhead (155/115 lb)300 Meter Run20 Shoulder to Overhead (135/95 lb)200 Meter RunYou may only use one barbell, and must switch out your own weights.If these weights are out of reach, scale to approximately 70, 65, and 60% of your 1-RM Clean & Jerk.

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m