Monday 9.7.2015

**Labor Day Schedule --- We will be holding one session only today, at 9:00am.  Hope to see you there!

"FITNESS" & "PERFORMANCE"

Team “Chief”Against a five-minute running clock, complete as many rounds and reps as possible of:3 Power Cleans (135/95 lb.)6 Push-Ups9 Air SquatsIn teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is the total number of rounds and reps completed throughout the entire workout.

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets), of:2 Snatch Lift Offs + Snatch(smooth and controlled pull from the floor to the mid-patella twice, then snatch)Build to approximately 80% over the course of the five sets.Immediately followed by…Every 2 minutes, for 10 minutes (5 sets), of:Snatch x 1 repSuggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+B. Take 15 minutes to build to a 2-RM Overhead SquatCompare your results to August 3, 2015.C. Five sets for times of:100 Double-Unders8/6 Bar Muscle-UpsRest 2 minutes*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.D. Three sets of:Kettlebell Skull Crushers x 10-12 repsRest as neededBamboo Bar Overhead Static Hold x 60 seconds(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)Rest as neededTowel Pull Ups x 8-10 reps @ 21X1Rest as needed

"ENDURANCE"

Thirty Sets of:30 Second Run @80%30 Second WalkRest 4 minutes between sets 15 & 16