Monday 5.21.2018

"FITNESS"

A. Every 90 seconds, for 15 minutes (5 sets of each):Station 1 – Push Press x 4-6 reps @21X1Station 2 – Split Stance Barbell Good Morning x 6 reps each side*Use the same Barbell for both movements (just take weight off as needed for the Good Mornings)B. For time:Run 400 Meters30 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb -- switch every 5 reps)20 Burpees Over the Dumbbell30 Single Arm Dumbbell Hang Clean & JerksRun 400 MetersC. (Optional) Three sets of:Single Arm Trap-3 Raise x 8-10 reps/sideRest as neededHollow Hold/Rock x 30-40 secondsRest as needed

"PERFORMANCE"

A. Six sets of:Split Jerk x 3 repsRest 2 minutesBuild in load to today’s heavy triple, and for the first 2-3 sets, pause for 2 seconds in the receiving position.B. For time:Run 400 Meters30 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb -- switch every 5 reps)20 Burpees Over the Dumbbell30 Single Arm Dumbbell Hang Clean & JerksRun 400 MetersC. (Optional) Three sets of:Single Arm Trap-3 Raise x 8-10 reps/sideRest as neededHollow Hold/Rock x 30-40 secondsRest as needed

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds