Friday 2.16.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Snatch Grip Romanian Deadlift x 8-10 reps @3011Station 2 – Goblet or Dual Kettlebell Reverse Lunges x 20 reps @2010Station 3 – Side Plank x 30-45 seconds each sideB. Complete as many rounds and reps as possible in 9 minutes of:15/10 Calorie Assault Bike (or 200 Meter Run)20 Alternating Dumbbell Snatches

"PERFORMANCE"

A. Every minute on the minute, for 4 minutes:High Hang Snatch x 1 rep @ 50-65% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Hang Snatch x 1 rep @ 65-80% of 1-RM SnatchRest 60 seconds, and then…Every 2 minutes, for 10 minutes (5 sets):Snatch x 1 rep @ 80+% of 1-RM SnatchGoal is to build in load to today's heavy single SnatchB. Complete as many rounds and reps as possible in 9 minutes of:30 Double-Unders6 Power Snatches (135/95 lbs)

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run