Monday 2.22.2021

"FITNESS"

A. Three sets of:Seated Strict Barbell Press x 6-8 reps @2111Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsFarmer's Carry x 200 feetRest 45 secondsV-Ups x 15-20 repsRest 45 secondsB. Complete 30, 20, and 10 reps rounds for time of:Kettlebell SwingsDumbbell Push PressC. (Optional) Four sets of:30 Seconds of Superman Punches30 Seconds of Plank Walk-UpsRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Snatch + Hang Snatch (from the Knee) + SnatchSuggested loading per set (by %): 60; 65; 70; 70-75; 75; 75-80; 80; 80B. Complete 30, 20, and 10 reps rounds for time of:Kettlebell Swings (32/24 kg)Shoulder to Overhead (115/73 lb)C. (Optional) Four sets of:30 Seconds of Superman Punches30 Seconds of Plank Walk-UpsRest 30 seconds

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown