Friday 6.9.2017

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Push Press x 3-5 repsGoal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.B. Three rounds for time of:Row 300 Meters20 Kettlebell Swings10 Goblet SquatsUse the same kettlebell for both movements.C. (Optional Accessory Work) Three sets of:Single Arm Farmer's Carry x 100 feet each armTrap-3 Raise x 8-12/side

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Push Press x 1 repBuild in load over the course of the 10 sets to today’s 1-RM Push PressB. Three rounds for time of:15 Deadlifts (155/105 lbs)12 Hang Power Cleans (155/105 lbs)9 Front Squats (155/105 lbs)6 Shoulder to Overhead (155/105 lbs)Compare to Friday 12.30.2016C. (Optional Accessory Work) Three sets of:Single Arm Farmer's Carry x 100 feet each armTrap-3 Raise x 8-12/side

"COMPETITION"

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

"ENDURANCE"

Row 500 Meters @your best 2K paceRest 90 secondsx4Rest 4 minutesx2