Monday 4.2.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011Station 2 – Tempo Push-ups x 10-15 reps @1111 (if these are easy, perform Ring Push-ups at the same tempo)Station 3 – Supinated-Grip Strict Pull-ups x 5-7 reps @2111 (if these are easy, add weight)Station 4 – Hollow Hold/Rock x 30-40 secondsB. Complete 21, 15, and 9 rep rounds for time of:Russian Kettlebell SwingsL-Seated Dumbbell PressBox Jumps (step down)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Complete 12, 9, and 6 rep rounds for time of:Snatch @~75% of today's 1-RMStrict Handstand Push-ups*Snatches can be Power or Full, though Power should be faster.*Scaling options for HSPUs: HSPU from a box; HSPU w/ ONE abmat; L-Seated DB Press; Wall Climbs (1 = 3 HSPU)

"COMPETITION"

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

"ENDURANCE"

30 Second Bike or Run @easy30 Second Bike or Run @moderate30 Second Bike or Run @fast30 Second Rest Walkx 5 roundsRest 3 minutesx 2