Wednesday 11.17.2021

Nov 16

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1 – Russian Kettlebell Swings x 15-20 reps
Station 2 – Tall Box Jumps x 4-6 reps
(focus should still be on jumping as high as possible and landing as soft as possible; see if you can try to jump on a taller box than last week)
Station 3 – Strict Knees to Elbows or Hanging Leg Raises x 8-10 reps @ 2110
Station 4 – Banded Pallof Hold x 20-25 seconds each side

B. & C: Same as "Performance"

“PERFORMANCE”

A. Take 12 minutes to build to today's heavy triple Hang Power Clean

B. Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed

*Goal is perfect mechanics for all 8 reps — base this off of your most recent 1-RM (we last tested on 11.5.2021)

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
6 Dumbbell Box Walk-Overs (50/35 lb)
9 Burpees