Monday 10.23.2017

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3111(stick to the tempo – 3 second descent)Station 2 – Supine Ring Row x 8 reps @ 2111(get as horizontal as possible)Station 3 – Single Arm DB Press x 6 reps each arm @2111B. For time:10 Dumbbell Ground to Overhead100 Meter Run8 Dumbbell Ground to Overhead100 Meter Run6 Dumbbell Ground to Overhead100 Meter Run4 Dumbbell Ground to Overhead100 Meter Run2 Dumbbell Ground to Overhead100 Meter Run

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):High Hang Snatch + Hang Snatch + SnatchBuild in load over the course of the 10 sets, with the bulk of your sets being performed between 60 and 75% of your 1-RM Snatch.B. For time:10 Power Snatches (135/95 lb)50 Double Unders8 Power Snatches (135/95 lb)40 Double Unders6 Power Snatches (135/95 lb)30 Double Unders4 Power Snatches (135/95 lb)20 Double Unders2 Power Snatches (135/95 lb)10 Double Unders

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5