Friday 11.10.2023

“FITNESS”

A. Three sets of:
Stagger Stance Romanian Deadlift x 6-8 reps each leg @ 3010
Rest 30 seconds
Alternating Dumbbell Z-Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Single Arm Kettlebell Chainsaw Row x 10-12 reps each arm @ 20X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Rest 60 seconds

B. Against a 12-minute running clock, complete:
2-4-6-8-10-12....
Kettlebell Swings
Alternating Reverse Lunges with KB Goblet Hold
V-Ups

Compare to 11.4.2022

Cooldown
One to Two sets of:
Twisted Cross x 30-40 seconds/side
Half Kneeling Hip Flexor Stretch x 30-40 seconds/side

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch

Start at 50-60% of your 1-RM Snatch and build to approximately 75%

Immediately followed by…

Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep

Build in load to today's 1-RM Snatch

B. For Time:
20-16-12-8-4
Toes to Bar
10-8-6-4-2
Burpee Box Jumps (30/24" — step down)
5-4-3-2-1
Sandbag Cleans (150/100 lb)

Compare to 11.4.2022

Cooldown
One to Two sets of:
Twisted Cross x 30-40 seconds/side
Half Kneeling Hip Flexor Stretch x 30-40 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank