Friday 9.13.2019

"FITNESS"

A. Three sets of:Uneven Carry x 75ft each side(Hold one KB in a Farmer’s Carry, and another, lighter KB/DB in an Overhead Position)Rest 45 secondsBanded Face Pull x 10-12 reps @ 2011Rest 45 secondsSingle Leg Hip Bridge x 8-10 reps each side @2011Rest 45 secondsB. For time:50 Alternating Reverse Lunges with Dumbbells40 Dumbbell Push Presses30 Burpees20 Toes to Bar or Hanging Knee RaisesTime Cap: 12 minutes

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 1 rep*Sets 1-4: 60-65% of 1-RM*Sets 5-8: 65-70% of 1-RM*Sets 9-12: 70-75% of 1-RMThese percentages are on the lower side, so all of your reps should be fast, and technically sound. You will have chances to increase the loading in the coming weeks, so please use this time to dial in technique, with relatively short rest.B. For time:40 Burpees Over the Barbell (lateral hop)40 Front-Racked Alternating Reverse Lunges (95/65 lbs)40 Push Presses (95/65 lbs)40 Toes to BarTime Cap: 12 minutes

“ENDURANCE”

(via @aerobiccapacity)Run or Row Workout300 Meter @fast1 minute easy or walkx 4+800 Meter @ moderate2 minute rest+500 Meter @fast1 minute easy or walkx 2+600 Meter @ moderate2 minute rest+400 Meter @ fast1 minute easy or walkx 3