Friday 11.2.2018

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps(aim to use the same weights you used on 10.25.2018, but for 8 reps instead of 6)Rest 60 secondsStrict Pull-ups 4-6 reps @ 2111Rest 60 secondsBottom's Up KB Carry x 75ft each armRest 60 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:10 Barbell or Dumbbell Thrusters10 Burpees

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Back Squat x 3 repsGoal is to make all five sets heavy. Your goal will be to establish a new 3-RM by the final set.B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:10 Thrusters (95/65 lb)10 Bar-Facing Burpees

"COMPETITION"

A. (Pre-Class) Take 10-12 minutes to build to a tough single in the following complex:2 Hang Power Cleans + 1 Push/Power JerkB. Every 3 minutes, for 15 minutes (5 sets):Back Squat x 3 repsGoal is to make all five sets heavy. Your goal will be to establish a new 3-RM by the final set.C. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:10 Thrusters (95/65 lb)10 Bar-Facing Burpees**Do not scale the weight up here.

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets