Monday 3.1.2021

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Turkish Get Up x 1 rep each arm(if you are proficient in this movement, try to build each set to a heavy single with each arm)Minute 2 – Tall Box Jumps x 4-6 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-40 seconds to complete your 6 reps if done properly)Minute 3 – Plank Kettlebell Drag Throughs x 12-16 repsMinute 4 – Kettlebell Front-Loaded Good Mornings (aka "Goat-Baggers") x 10-12 reps @20X1B. Complete as many rounds and reps as possible in 9 minutes of:12 Alternating Single Arm Dumbbell Snatches12 Single Arm Dumbbell Suitcase Box Step-Ups (6 each arm)12 V-UpsCompare to 9.4.2020

"PERFORMANCE"

*Similar to last week's Clean work, you will continually build in load over the 12 sets here to today's 1-RM Snatch, with the lighter, positional work setting you up for your heavier Snatches from the floor.A. Every 90 seconds, for 6 minutes (4 sets):Hang Snatch + SnatchStart at 60% of your 1-RM Snatch and build to approximately 75%Immediately followed by…Every 90 seconds, for 12 minutes (8 sets):Snatch x 1 repStart at 80% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.B. For time:15 Power Snatches (95/63 lbs)30 Toes to Bar12 Power Snatches (115/73 lbs)24 Toes to Bar9 Power Snatches (135/93 lbs)18 Toes to BarCompare to 9.4.2020

"RUN, ROW, OR BIKE"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)