Friday 3.6.2020

"FITNESS"

A. Three sets of:Deadlift x 8 repsRest 30 secondsHalf Turkish Get Up x 4 reps each sideRest 30 secondsScapular Pull-ups x 20-30 secondsRest 30 secondsFront-Leaning Rest on Rings x 30-40 secondsRest 2 minutesB. Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:Push Presses (Barbell or Dumbbell -- choose a loading such that going unbroken will be a tough, but manageable, challenge)Box Jumps or Step-UpsTime Cap: 10 minutes

"PERFORMANCE"

A. Five or Six sets of:Power Clean + Jerk + Squat Clean + JerkRest 2 minutesBuild in load to today's heavy complexDrop the barbell and reset before the second Clean of each setB. Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:Push Presses (135/95 lb)Box Jumps (30/24" -- step down)Time Cap: 10 minutes

"AEROBIC DEVELOPMENT"

Five or Six sets of:500 Meter Row @80-90%Rest walk 90 seconds400 Meter Run @80-90%Rest walk 90 seconds