Monday 3.14.2016

*Great job to everyone on 16.3! Please remember to submit your scores before 8pm tonight!

"FITNESS"

A. Four sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 45 secondsSingle Arm Dumbbell Press x 8-10 reps each armRest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Complete as many reps as possible in 5 minutes of:Dumbbell Man-Makers(push-up, row left, row right, power clean, push press)

"PERFORMANCE"

A. Take 5 minutes to practice Jerk Footwork and Jerk Technique, then...Take 15-20 minutes to build to today's 1-RM Clean & JerkB. “Grace”For time:30 Clean & Jerks (135/95 lbs)*This is performed as a ground to overhead anyhow (though not a Snatch); it does not need to be a proper clean and jerk.*If 135/95 is out of reach, shoot for 60-65% of today's 1-RM from Part A.

“COMPETITION”

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

"ENDURANCE"

50-40-30-20-10-20-30-40-50Calories on Rower or Assault BikeRest time = work time