Friday 9.21.2018

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Wall Climbs x 1-2 reps (slow and conrolled)Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1Minute 3 – Kettlebell Swings x 12-15 repsMinute 4 – Hollow Hold x 30-40 secondsB. Complete as many rounds and reps as possible in 5 minutes of:Dumbbell Complexes(Complex = push-up, row left, row right, power clean, push press)

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets) of:Clean & Jerk x 1 repBuild in load to today's heavy single.Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90+, 90+B. “Grace”For time:30 Clean & Jerks (135/95 lbs)*This is performed as a ground to overhead anyhow (though not a Snatch); it does not need to be a proper clean and jerk.This workout was last completed on Friday 12.29.2017

"COMPETITION"

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

"ENDURANCE"

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds