Monday 9.23.2019

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Single Arm Overhead Carry (KB or DB) x 100ft Left ArmMinute 2 – Goblet Squat x 10-12 reps @ 2010Minute 3 – Single Arm Overhead Carry (KB or DB) x 100ft Right ArmMinute 4 – Supine Ring Rows x 8-10 reps @ 2010B. Nine rounds for time of:12 Kettlebell Swings9 Push-ups6 Toes to Bar or Hanging Knee RaisesTime cap: 15 minutes

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Snatch x 1 rep*Sets 1-4: 65-70% of 1-RM*Sets 5-8: 70-75% of 1-RM*Sets 9-12: 75-80% of 1-RMTry to increase the loading from what you used on 9.13.2019, but only add weight if your mechanics and positions are solid.B. Nine rounds for time of:12 Kettlebell Swings (24/16 kg)9 Push-ups6 Toes to BarTime cap: 15 minutes

“ENDURANCE”

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