Friday 7.9.2021

“FITNESS”

A. Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 30 seconds
Goblet Good Morning x 8-10 reps @3011
Rest 30 seconds
Single Arm Overhead Carry x 30 seconds each arm
Rest 30 seconds
Supine Ring or Bar Rows x 8-10 reps @ 2111
Rest 30 seconds

B. Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row or 2000 Meter Bike Erg
30 Alternating Dumbbell Snatches
10 Burpees

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Snatch x 1 rep

*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Sets 7-12 – 80+%

then...

B. Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
10 Power Snatches (135/95 lbs)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here