Monday 5.6.2019

"FITNESS"

A. Three sets of:Single Arm KB Front-Racked Walking Lunge x 60 feet (turn around and switch arms at 30')Rest 45 secondsThree-Point Single Arm Row x 6-8/side @30X1 tempoRest 45 secondsNose-to-Wall Handstand Hold x 30-40 secondsRest 45 secondsB. Three rounds for time of:Run 400 Meters25 Kettlebell Swings

"PERFORMANCE"

A. Every 2:30, for 15 minutes (6 sets):Snatch Balance + 2 Overhead SquatsRest 2 minutes between setsBuild from approximately 60% of your 1-RM Snatch to something heavy for today. If your technique and/or balance is off, repeat the same weight on the next set.B. For time:Run 600 Meters30 Power Snatches (135/95 lbs)Run 600 MetersThe 30 Power Snatches should take no more than 5 minutes to complete -- please modify the weight appropriately for the intended stimulus.

"ENDURANCE"

30 Second Bike/Ski/Row @ easy30 Second Bike/Ski/Row @ moderate30 Second Bike/Ski/Row @ tough pace (but could hold for a whole minute)Rest walk 1 minutex5 roundsrest 5 minutesx2