Monday 3.25.2019

"FITNESS"

A. Three sets of:Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Rest 45 secondsRussian Step Ups x 8-10 reps each legRest 45 secondsBottom's Up Kettlebell Carry x 75 feet each armRest 45 secondsSupine Chinese Plank x 30-45 secondsRest 45 secondsB. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls (20/14 lb)12 Burpees

"PERFORMANCE"

A. Six sets of:3-Position Snatch(high hang, mid-thigh, 2" below the knee)Rest 2 minutes between setsOnly build in load as proper speed and mechanics allow. A good goal would be to complete the bulk of your working sets between 60 and 75% of your 1-RM SnatchB. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls (20/14 lb)12 Burpees

"COMPETITION"

Rest Day

"ENDURANCE"

40 Minute Bike*Every 8 minutes, perform: 1 Turkish Get Up each arm, 20 Side Plank Rotations each side, and a 30 second heavy Farmer’s Walk