Friday 7.17.2015

**Greetings from Bar Harbor, ME. We will be back and seeing you all next week!

"FITNESS"

A. Four sets of:Deadlift x 6-8 repsRest 45 secondsHalf Turkish Get-Ups x 4 reps each sideRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:10 Alternating Dumbbell Snatches10 Burpee Box Jump Overs

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):3 Snatch Lift Offs + Snatch(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift) Build in loads over the course of the 8 sets from approximately 60-90% of your 1-RM Snatch)B. Complete as many rounds and reps as possible in 8 minutes of:5 Power Snatches (135/95 lbs)10 Burpee Box Jump-Overs (24/20")C. Every minute, on the minute, for 5 minutes:Front Squat x 2 reps @ 70% of 1-RM*Part C can be completed either before or after class, depending on your schedule

"COMPETITION"

"ENDURANCE"

1 Minute Run1 Minute Plank Hold1 Minute Row1 Minute Double Unders1 Minute BikeRest 1 Minutex 5 rounds