Friday 12.13.2019

"FITNESS"

A. Three sets of:Overhead Squat x 6-8 reps @ 3111 tempo(or Back Squat, if Overhead is a no-go)Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsSingle Leg Hip Bridge x 10-12/side @2011Rest 45 secondsDouble-Under Practice x 40-60 secondRest 45 secondsB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:7 Dumbbell Thrusters9/7 Calorie Assault Bike

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Snatch + SnatchBuild over the course of the sets to today's heavyB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:3 Power Snatch (115/75 lb)6 Overhead Squats9/7 Calorie Assault Bike

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:Air Runner Workout:3 sets:90sec at fast pace,90sec at easy jog,2 min at moderate pace,90 sec at easy jog,1 min at fast pace,90sec at easy jog,Rest: 3min b/t sets