Monday 8.19.2019

“FITNESS”

A. Three sets of:Half-Kneeling Landmine Press x 6-8 reps each arm @2011Rest 45 secondsKettlebell Good Morning (Goat-Bag Swing) x 8-10 reps @3011Rest 45 secondsSupine Ring Rows x 10-12 reps @2111Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Complete 10, 8, 6, 4, and 2 rep rounds for time of:Single Arm Dumbbell or Kettlebell Hang Clean & Jerks (each arm)Box JumpsC.  Two or Three sets of:Face-Up Chinese Planks x 30-40 secondsRest as neededBarbell Curls x 12-15 reps @2011Rest as needed

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean + Hang Clean + Clean + JerkBuild from around 60% to something heavy for todayB. Complete 10, 8, 6, 4, and 2 rep rounds for time of:Single Arm Kettlebell Hang Clean & Jerks (each arm -- 32/24 kg)Box Jumps (30/24")C.  Two or Three sets of:Face-Up Chinese Planks x 30-40 secondsRest as neededBarbell Curls x 12-15 reps @2011Rest as needed

“ENDURANCE”

1k Bike100ft KB Front Rack Carry (Left Arm)100ft KB Front Rack Carry (Right Arm)500 Meter Ski100ft Suitcase Carry (Left Arm)100ft Suitcase Carry (Right Arm)x 45 Minutes