Monday 10.15.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011Station 2 – Alternating Lateral Lunges x 12-16 repsStation 3 – Strict Pull-ups x 8-10 reps @ 2111Station 4 – Hollow Hold x 30-40 secondsB. Complete as many rounds and reps as possible in 9 minutes of:12 Kettlebell Swings9 Goblet Squats6 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 reps @ 55-65%Followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 1 rep @ 65-75%Followed by…Every 2 minutes, for 8 minutes (4 sets):2-Position Snatch @ 80-85%(mid-thigh, and then 2″ Below the Knee)B. Complete as many rounds and reps as possible in 9 minutes of:6 Squat Snatches (135/95lb)9 Bar-Facing Burpees12 Pull-ups

"COMPETITION"

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

"ENDURANCE"

1k Row @85-90%Rest 3 minutesx 5 rounds -- goal is consistent times for each