Friday 4.26.2019

"FITNESS"

A. Three sets of:Lateral Box Step-Up x 6-8/legRest 45 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @ 2011Rest 45 secondsTempo Push-ups x 10-15 reps @ 1111 (perform these on Rings if they are easy for you)Rest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110Rest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:300/250 Meter Row10 Dumbbell Thrusters

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Snatch x 1 repStart at approximately 60% and build in load to today's heavy single.If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.B. For time:50 Double-Unders10 Hang Squat Snatches (135/95 lb)40 Double-Unders8 Hang Squat Snatches30 Double-Unders6 Hang Squat Snatches20 Double-Unders4 Hang Squat Snatches10 Double-Unders2 Hang Squat Snatches*If 30 reps at 135/95 is too aggressive for you, adjust the loading to something that you can manage for at least 4-5 unbroken reps (but is still a challenge).

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes