Monday 6.5.2017

"FITNESS"

A. Four sets of:L-Seated Dumbbell Press x 8 reps @ 2111Rest 60 secondsDumbbell "Death March" x 16-20 steps @ 2011Rest 60 secondsSingle Arm Waiter's Carry x 100ft/armRest 60 secondsB. Complete as many rounds and reps as possible in 6 minutes of:8 Kettlebell Swings8 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):High Hang Snatch + Hang Snatch + SnatchLoading per set:*Sets 1-2 – 60-70% with a 2-3 second pause in receiving position after the full snatch*Sets 3-4 – 70-75% with a 2-3 second pause in receiving position after the full snatch*Sets 5-6 – 75-80%and then…Every 90 seconds, for 6 minutes (4 sets):Snatch x 1 repLoading per set:*Set 1 – 80-85%*Set 2 – 85-90%*Sets 3-4 – 90+%B. Complete as many rounds and reps as possible in 6 minutes of:5 Power Snatches (135/95 lb)10 Burpees Over the Barbell

"COMPETITION"

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

"ENDURANCE"

Row 500 Meters @your best 2K paceRest 90 secondsx4Rest 4 minutesx2