Monday 11.5.2018

"FITNESS"

A. Three sets of:Front or Goblet Squat x 6 reps @ 3011Rest 45 secondsPush-ups (or Ring Push-ups) x 8-12 reps @ 20X1Rest 45 secondsDumbbell Romanian Deadlifts x 15 reps @ 3011Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. For time:Row 1000 Meters60 Kettlebell Swings30 Goblet Walking Lunges

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Clean + CleanBuild in load to today's heavy complexB. For time:Row 1000 Meters30 Alternating Pistols30 Power Cleans (155/105 lbs)

"COMPETITION"

A. Five sets of:Snatch Balance + 2 Overhead SquatsStart at 70% of your 1-RM Snatch, and build as you feel good.B. Every 2 minutes, for 20 minutes (10 sets):Hang Clean + CleanBuild in load to today's heavy complexC. For time:Row 1000 Meters30 Alternating Pistols30 Power Cleans (155/105 lbs)

"ENDURANCE"

1 Minute Assault Bike @70%1 Minute Assault Bike @80-85%1 Minute Assault Bike Easyx 10 sets