Monday 10.30.2017

"FITNESS"

A. Three sets of:Front Squat x 5-7 repsRest 60 secondsDumbbell or Kettlebell Bench Press x 8-10 reps @ 2011Rest 60 secondsDouble-Under Practice x 60 secondsRest 60 secondsB. Every minute, on the minute, for 15 minutes:10 Kettlebell Swings5 BurpeesIf you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute into which you carried over. Restart at the top of the following minute.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Clean + Hang Clean + JerkBuild in load to today's heavy.B. Every minute, on the minute, for 15 minutes:2 Power Cleans6 Burpees Over the BarbellScore as total load successfully lifted over the course of the 15 sets – total of 30 possible reps.

"COMPETITION"

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

"ENDURANCE"

5 minute run @easy pace+Rest 3 minutes+100 Meter Run @mile PR Pace (or 1-2 seconds faster, if you can maintain it for all 10 intervals)Rest 30 secondsx 10Rest 3 minutesx 3 rounds (30 total runs)+Rest 3 minutes+5 minute run @easy pace