Monday 9.17.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011Station 2 – Supine Ring Rows x 8-10 reps @ 2111Station 3 – Single Arm Overhead KB/DB Carry x 75 feet each armB. For time:40/30 Calorie Assault Bike40 V-Ups30 Alternating Dumbbell Snatches

"PERFORMANCE"

A. Every 90 seconds, for 6 minutes (4 sets):High Hang Snatch x 2 reps @ 50-65%Followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 1 rep @ 65-75%Followed by…Every 2 minutes, for 10 minutes (5 sets):Snatch x 1 repBuild in load to today's heavy singleB. For time:40/30 Calorie Assault Bike30 Toes to Bar20 Snatches (135/95 lbs) -- Power Snatch is OK here

"COMPETITION"

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

"ENDURANCE"

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds