Friday 6.5.2015

"FITNESS"

A. Four sets of:Front Squat x 6-8 reps @ 2111(goal is to use the same load used on 5.19.2015…and achieve 8 reps)Rest 45 secondsTall Box Jumps x 5 repsRest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsB. Five rounds for time of:15 Wall Balls10 Toes to Bar5 Burpees

"PERFORMANCE"

A. Front Squat*Set 1 – 4 reps @ 65%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 3 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 2 reps @ as heavy as possibleRest 2 minutes between sets.B. Five rounds for time of:15 Wall Balls (20/14 lb)10 Toes to Bar5 Burpees

"COMPETITION"

A. For max reps/time of:L-Sit x Max Hold(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)Rest exactly 60 secondsL-Sit x Max HoldRest exactly 60 seconds60 seconds of Toes to BarB. Take 15-20 minutes to find your 1-RM Snatch(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)C. For time:Row 2000 meters20 Snatches (175/115 lbs)60 Pull-Ups20 SnatchesRow 2000 meters

"ENDURANCE"

Six sets of:Run 1 minute @80%Rest 1 minuteRow 1 minute @85%Rest 1 minuteAirDyne 1 minute @90%Rest 2 minutes