Friday 5.13.2022

“FITNESS”

A. Three sets of:
Seated Barbell or Dumbbell Press x 6-8 reps @ 2111
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Bent Over Reverse Flies x 12-15 reps @ 2110
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 60-90 seconds

Three rounds for time of:
21 Wall Balls
18 Sit-ups
15/10 Push-ups
12 Dumbbell Walking Lunges
9 Dumbbell Hang Power Clean and Push Press

Time cap: 15 minutes (scale accordingly)

“PERFORMANCE”

A. Five sets of:
Power Snatch x 1.1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Suggested loading per set (by %): 60, 70, 75, 75-80, 75-80

B. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Time Cap: 15 minutes

“ENDURANCE (AKA SWEAT SESH)”

Against a 3-minute clock, complete:
200 Meter Run
10 Burpees
Max Calorie Ski/Row in remaining time

Rest 90 seconds, then....

Against a 3-minute clock, complete:
200ft Farmers Carry
15 Jumping Air Squats
Max Calorie Bike in remaining time

Rest 90 seconds, then...

Repeat for a total of THREE or FOUR sets of each