Friday 6.29.2018

*Upcoming Holiday Week Schedule:Saturday, 6/30 - One Class Only (9:30am)Tuesday, 7/3- AM Classes Only; OG from Noon-3:00pmWednesday 7/4 - OG at 8am OnlySaturday, 7/7 - One Class Only (9:30am)

"FITNESS"

A. Three sets of:Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011Rest 45 secondsSingle-Arm Dumbbell Press x 8-10 reps each arm @ 2111Rest 45 secondsSupine Ring Rows x 10-12 reps @2111Rest 45 secondsTurkish Get Ups x 2 reps each armRest 45 secondsB. For time:30 Abmat Sit-ups15 Dumbbell Ground to Overhead24 Abmat Sit-ups12 Dumbbell Ground to Overhead18 Abmat SIt-ups9 Dumbbell Ground to Overhead

"PERFORMANCE"

A. Take 15-20 minutes to build to today’s 1-RM SnatchB. Complete 12, 9, and 6 rep rounds for time of:Snatch @~75% of today’s 1-RMStrict Handstand Push-ups*Compare to 4.2.2018. Use the same weight for the Snatches that you used that day (if you were here).*Snatches can be Power or Full, though Power should be faster.*Scaling options for HSPUs: HSPU from a box; HSPU w/ ONE abmat; L-Seated DB Press; Wall Climbs (1 = 3 HSPU)

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)750 Meter Ski1,000 Meter Row3 Mile Air Bike