Monday 8.26.2019

“FITNESS”

A. Three sets of:Turkish Get Up x 2-3 reps each armRest 45 secondsSupinated Grip Strict Pull-ups x 6-8 reps @ 2110Rest 45 secondsGoblet Alternating Lateral Lunges x 12-16 reps @ 2011Rest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:15 Calorie Row or Ski12 Dumbbell Plank Rows (6 each arm)9 Dumbbell Hang Power Cleans6 Dumbbell Push Presses

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 repBuild in load to today's heavy single.B. Complete 12, 9, and 6 rep rounds for time of:Bar Muscle-UpsPower Snatch (135/95 lb)*If you have Bar Muscle-Ups, but 27 reps is too much volume for you, then scale the number of reps of these to 9, 6, and 3. If you do not have these, then perform 24, 18, and 12 reps of either Chest-to-Bar or Chin-Over-Bar Pull-ups.

“ENDURANCE”

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets