Friday 5.26.2017

"FITNESS"

A. Four sets of:Turkish Get Ups x 2-3 reps each armRest 30 secondsSupine Ring Rows x 8-10 reps @2111Rest 30 secondsTall Box Jumps x 4-6 reps (challenge yourself on the height here; jump up and step or climb back down)Rest 30 secondsFarmer's Carry x 200 feet (as heavy as possible)Rest 90 secondsB. For max reps/cals:2 minutes of Assault Bike (or Rowing)2 minutes of Burpees2 minutes of Walking Lunges (unweighted)2 minutes of Push-ups2 minutes of Rowing (or Assault Bike)

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Snatch x 1.1(rest 10 seconds between singles)Suggested loading per set (by %): 50, 60, 65, 70, 75, 80, 80-85, 85, 85+, 85+B. For time:5 Power Snatches (155/105 lbs)10 Box Jump-Overs (24″/20″)10 Power Snatches (135/95 lbs)20 Box Jump-Overs (24″/20″)15 Power Snatches (115/75 lbs)30 Box Jump-Overs (24″/20″)Athletes may only use one barbell, and must switch out their own weights.

"COMPETITION"

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

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx4Rest 3 minutesx4