Monday 2.20.2017

"FITNESS"

A. Four sets of:Snatch-Grip Romanian Deadlift x 6 reps @ 4011Rest 45 secondsSingle-Arm Dumbbell Press x 8 reps each @ 2111Rest 45 secondsSuitcase Carry + Waiter’s Carry x 200ft(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 100-feet)Rest 45 secondsB. For max reps/calories:2 Minutes of Burpees2 Minutes of Kettlebell Swings2 Minutes of Air Squats2 Minutes of Rowing (for Calories)

"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 to today's heavyB. Complete as many rounds and reps as possible in 8 minutes of:4 Power Snatches (135/95 lb)8 Bar Facing Burpees

"COMPETITION"

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

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets