Friday 11.29.2019

**Friday (11/29) Schedule: 9am, 12pm, 4:30pm, 5:30pm Only (Open Gym starts at 8am).

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 — Front Squat x 6 reps @ 3011 tempoStation 2 — Dumbbell Bench Press x 8-10 reps @ 30X1Station 3 — Heavy Farmer's Carry x 150ftB. For time:20 Single Arm Dumbbell Hang Clean & Jerks (10 each arm)200 Meter Run16 Single Arm Dumbbell Hang Clean & Jerks (8 each arm)200 Meter Run12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)200 Meter Run

"PERFORMANCE"

A. Take 10 minutes to build quickly to 80-85% of your 1-RM Clean & Jerkthen...Every minute, on the minute, for 8 minutes:Power Clean + Hang Clean + Front Squat + Jerk @ 65-75% of your 1-RM Clean & JerkB. For time:20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb -- 10 each arm)200 Meter Run16 Single Arm Dumbbell Hang Clean & Jerks (8 each arm)200 Meter Run12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)200 Meter Run

“ENDURANCE”

(Courtesy @aeorbiccapacity)Run or Row Workout4x (300m fast, 1 min easy or walk),800m moderate, 2min rest,2x (500m fast, 1min easy or walk),600m moderate, 2min rest3x (400m fast, 1min easy or walk)