Monday 6.8.2015

"FITNESS"

A. Three sets of:Single-Leg Deadlift x 6-8 reps each leg @ 3011Rest 30 seconds between legs, rest 60 seconds afterNose-to-Wall Handstand Hold x 45-60 secondsRest 60 secondsDumbbell or Kettlebell Renegade Rows x 10 reps each armRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:Run 200 Meters10 Alternating Single-Arm DB Snatches20 Jumping Lunges

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch + Overhead SquatB. Five rounds for time of:5 Power Snatches (115/75)10 Overhead Reverse Lunges (115/75)30 Double UndersC. (Optional) Three sets of:Weighted Plank Hold x 45-60 secondsRest as needed

"COMPETITION"

"ENDURANCE"

Complete as many rounds as possible in 60 minutes of:Row 1KAirDyne 1 MileRun 400 Meter with Slam Ball