Friday 9.4.2020

*In observance of Labor Day, Full Range will be closed this Monday, September 7th.  We will provide at-home/outdoor workout options in lieu of our regular programming.

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011Station 2 – Tempo Push-ups x 8-12 reps @1111Station 3 – Bottom’s Up Kettlebell Carry x 30 seconds each armStation 4 – Single Leg Hip Bridge x 6-8/side @ 2011B. Complete as many rounds and reps as possible in 9 minutes of:12 Alternating Single Arm Dumbbell Snatches12 Single Arm Dumbbell Suitcase Box Step-Ups (6 each arm)12 V-Ups

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):Halting Snatch Deadlift + Hang Snatch from Below the Knee(Perform a Snatch Pull to mid thigh with a 2 second pause, stand all the way up, then lower the bar to 2" below the knee, pause for 1 second, and perform a Snatch)*Sets 1-3 = 1 rep @ 65-75% of 1-RM Snatch*Sets 4-6 = 1 rep @ 75-85% of 1-RM SnatchImmediately followed by…Every minute, on the minute, for 6 minutes:Snatch x 1 rep @ 85+% of 1-RM Snatch(try to increase/improve from last week)B. For time:15 Power Snatches (95/63 lbs)30 Toes to Bar12 Power Snatches (115/73 lbs)24 Toes to Bar9 Power Snatches (135/93 lbs)18 Toes to Bar

"AEROBIC DEVELOPMENT"

"RTW" -- all at easy to moderate effort1 Minute Row1 Minute Bear Crawl1 Minute Bike1 Minute Single Unders1 Minute Front Leaning Rest on Hands1 Minute Jog1 Minute Single Arm Front Rack Carry (light weight, switch at 30 secondsx 6-8 rounds (42-56 minutes)*Goal is to just keep moving for this long(ish) period of time, at a pace that you can sustain for entire time (or longer!)