Monday 2.11.2019

"FITNESS"

A. Four sets of:Barbell Bent Over Row x 6-8 reps @ 2111Rest 45 secondsSingle Arm Overhead Carry x 75 ft each armRest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets) for times:12/9 Calorie Row9 Dumbbell Ground to Overhead(only 1 head of each Dumbbell needs to touch the floor on each rep)6 Burpees

"PERFORMANCE"

A. Six sets of:Snatch x 1.1(rest 5-7 seconds between singles)Rest 2 minutes between setsSuggested loading per set (by %): 70, 75, 80, 85, 85-90, 85-90B. Every 3 minutes, for 15 minutes (5 sets) for times:12/9 Calorie Row9 Bar-Facing Burpees6 Power Snatches (115/75 lb)Choose a load for the Power Snatch that you can complete either unbroken, or in 2-3 quick sets. If the prescribed loading is easy for you, feel free to scale this up to 135/95 lb.

"COMPETITION"

A. Three sets of:18 Cal Assault Bike6 Ring MUs12 Cal Assault Bike12 CTB Pull-ups6 Cal Assault Bike18 Toes to BarRest 3 minutes*Adjust numbers so that these can be completed unbroken (at least on the first set)B. Six sets of:Snatch x 1.1(rest 5-7 seconds between singles)Rest 2 minutes between setsSuggested loading per set (by %): 70, 75, 80, 85, 85-90, 85-90C. Every 3 minutes, for 15 minutes (5 sets) for times:12/9 Calorie Row9 Bar-Facing Burpees6 Power Snatches (115/75 lb)

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.