Friday 9.6.2019

“FITNESS”

A. Three sets of:Landmine Press x 8 reps each arm @ 2111Rest 45 secondsKettlebell Front-Racked Lateral Box Step Up x 10 reps each legRest 45 secondsSupinated Hang from Bar x 30-40 secondsRest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Every 4 minutes, for 16 minutes (4 sets) for times:Row 300 Meters150ft Farmer’s Walk6 Burpee Box Jumps

"PERFORMANCE"

A. Every 2 minutes, for 6 minutes (3 sets):Push Press x 3 repsImmediately followed by….Every 2 minutes, for 6 minutes (3 sets):Power Jerk x 2 repsImmediately followed by…Every 2 minutes, for 8 minutes (4 sets):Split Jerk x 1 repBuild over the course of the 20 minutes, with the goal being to establish today’s heavy single split jerk.B. Every 4 minutes, for 16 minutes (4 sets) for times:Row 300 Meters150ft Farmer’s Walk (32/24 kg each hand)6 Burpee Box Jumps (30/24″)

“ENDURANCE”

4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds