Monday 4.8.2019

"FITNESS"

A. Three sets of:Turkish Get Up x 2 reps each armRest 45 secondsStrict Pull-ups x 5-7 reps @ 2110 (or Pull-up Negatives @51A1 x 3-5 reps)Rest 45 secondsAlternating Cossack Squats x 12-16 repsRest 45 secondsPlank Hold x 45 secondsRest 45 secondsB. Three rounds for time of:20 Wall Balls10 Dumbbell Plank Rows (5 each arm)5 Dumbbell Ground to Overhead

"PERFORMANCE"

A. Five sets of:Snatch x 1.1.1(rest 10 seconds between singles)Rest 2-3 minutes between setsSuggested loading per set (by %): 60; 65-70; 70-75; 75-80; 75-80B. Three rounds for time of:20 Wall Balls (20/14 lb)10 Power Snatches (95/65 lb)5 Bar Muscle-Ups

"COMPETITION"

Same as "Performance"

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets