Friday 6.23.2017

"FITNESS"

A. Four sets of:Dumbbell Bench Press x 8-10 reps @ 20X1Rest 45 secondsKettlebell Swings x 16-20 repsRest 45 secondsHollow Hold/Rock x 30-40 seconds (accumulated)Rest 90 secondsB. For time:40 Air Squats20 Push Presses (Barbell or Dumbbells)30 Air Squats15 Push Presses20 Air Squats10 Push Presses10 Air Squats5 Push Presses

"PERFORMANCE"

A. Every 2 minutes, for 8 minutes (4 sets):High Hang Snatch + Hang SnatchLoading per set:*Sets 1-2 – 60-65% with a 2-3 second pause in receiving position after the second snatch*Sets 3-4 – 65-70% with a 2-3 second pause in receiving position after the second snatchEvery 90 seconds, for 12 minutes (8 sets):Snatch x 1 repLoading per set:*Set 1 – 70-75%*Set 2 – 75-80%*Set 3 – 80-85%*Set 4 – 85-90%*Set 5 – 90-95%*Set 6 – 95-98%*Set 7 – 98+%*Set 8 – 98+%B. For time:80 Double Unders20 Push Presses (95/65 lb)60 Double Unders15 Push Presses40 Double Unders10 Push Presses20 Double Unders5 Push Presses

"COMPETITION"

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

"ENDURANCE"

Every 10 minutes, for 40 minutes (4 sets):Run 600 MetersRow 750 Meters