Friday 6.1.2018

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Station 1 – Single Arm Dumbbell Snatch x 5-7 reps left armStation 2 – Goblet Squats x 6-8 reps @21X1Station 3 – Single Arm Dumbbell Snatch x 5-7  reps right armStation 4 – Hollow Hold/Rock x 30 seconds*Use these sets of Dumbbell Snatches to practice efficiency with weights that are heavier than what you might use in a conditioning workoutB. For time:42 Russian Kettlebell Swings21 Push-ups30 Russian Kettlebell Swings15 Push-ups18 Russian Kettlebell Swings9 Push-ups

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 repBuild in load over the course of the 10 sets to today’s 1-RM SnatchB. "Elizabeth"Complete rounds of 21, 15 and 9 reps for time of:Power Cleans (135/95 lb)Ring Dips

"COMPETITION"

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

"ENDURANCE"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 90 seconds)1:00 active walkx5 roundsrest 5 minutesx2