Monday 6.10.2024

“FITNESS”

A. Three sets of:
Supinated Grip Barbell or Dual Dumbbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Lateral Box Step Up x 6-8 reps each leg
Rest 30 seconds
Bottoms Up Kettlebell Carry x 75ft each arm
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
20 Jumping Lunges
15 Russian Kettlebell Swings
10 Push-ups

C. Two or three sets of:
30-40 Seconds of Weighted Flutter Kicks
Rest 20-30 seconds
30-40 Seconds of Reverse Snow Angels
Rest 20-30 seconds

“PERFORMANCE”

A. Four or Five sets of:
Snatch w/Pause at Knee x 1.1.1 @ 65-75% of 1-RM Snatch
(Pause 2 seconds at mid-patella, then snatch, drop, and repeat. Rest 5-10 seconds between singles)
Rest 2 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following this sequence for 10 minutes.

Compare to 2.9.2021

C. Two or three sets of:
30-40 Seconds of Weighted Flutter Kicks
Rest 20-30 seconds
30-40 Seconds of Reverse Snow Angels
Rest 20-30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/12 Calorie Row