Friday 6.19.2015

"FITNESS"

A. Every minute, on the minute, for 10 minutes:Odd Minutes – Deadlift x 10 repsEven Minutes – Ring Dips or Bench Dips x 6-10 repsRest and transition 2 minutes, then...B. Every minute, on the minute, for 10 minutes:Odd Minutes – Dumbbell Walking Lunges x 16-18 stepsEven Minutes – Wall Climbs x 2-3 repsRest and transition 2 minutes, then...C. Every minute, on the minute, for 10 minutes:Odd Minutes – 150 Meter Run or Row SprintEven Minutes – 10 Burpees

"PERFORMANCE"

*Note: There is a lot to get done today, so please start prepping right away when you come in.  The Burgener Warm-up, plus some Overhead Squats, Muscle Snatches, and Snatch Balances with a PVC or empty bar would be a great idea.A. Take 15-20 minutes to build to today's 1-RM SnatchB. Take 15 minutes to build to today's 1-RM CleanC. Complete as many reps as possible in 6 minutes of:Squat Cleans @80% of Part B.

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 60%*Set 2 – 3 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85-90%*Set 5 – 1 rep @ 95%Rest 2-3 minutes between sets.B. Every two minutes, for 12 minutes (6 sets):Power Clean + Hang Clean + JerkBuild to today’s heaviest set.C. “Kill Cliff Granite Games Qualifier Event 1″(Click here to register.)Complete as many rounds and reps as possible in 10 minutes of:5 Hang Squat Cleans (155/105 lbs)7 Bar-Facing BurpeesD. Three sets of:Glute-Ham Raises x 6-8 reps @ 3011Rest as neededOptional Additional SessionComplete as many rounds and reps as possible in 20 minutes of:40-Meter Sled Push (heavy)1 Legless Rope Climb40-Meter Farmer’s Walk (heavy)10 GHD Hip Extensions @ 2011

"ENDURANCE"

Four or Five sets of:3 Minutes of Rowing @70%2 Minutes Assault Bike @80%1 Minute Ski Erg @90%Rest 3 minutes