Monday 11.26.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011Station 2 – Hollow Hold or Rocks x 30-45 secondsStation 3 – Strict Pull-Ups x 8-10 reps @ 2111Station 4 – Bottom’s Up Kettlebell Carry x 75ft each armB. Every 4 minutes, for 12 minutes (3 sets):20/15 Calorie Row10 Dumbbell ThrustersNote times for each set, and add them together for total working time. Goal is hard effort for all.

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Complete 15, 12, and 9 rep rounds for time of:Thrusters (135/95 lb)Chest-to-Bar Pull-ups

"COMPETITION"

Same as Performance.

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion