Friday 8.18.2017

"FITNESS"

A. Four sets of:Back Squat x 6 reps @3011Rest 45 secondsBottom's Up Kettlebell Carry x 50-75 feet each armRest 45 secondsElbows to High Plank x 8-12 repsRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:8 Single Arm Dumbbell Push Presses Left Arm8 Waiter's Walking Lunges w/DB in Front Rack on Left Side8 Single Arm Dumbbell Push Presses Right Arm8 Waiter's Walking Lunges w/DB in Front Rack on Right Side*This workout can also be completed with a Kettlebell

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 2-RM Overhead Squat*Compare to Friday 7.21.2017B. Complete 12, 9, and 6 rep rounds for time of:Snatches @70-75% of 1-RMStrict Handstand Push-ups*These are intended to be FULL Snatches*Scale for Strict HSPUs is 4-3-2 Wall Climbs 

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @moderate (10-12 seconds slower than your best mile split)Rest 1 minutex 4Rest 4 minutesx 3