Monday 8.23.2021

“FITNESS”

A. Three sets of:
Front Squat or Goblet Squat x 6 reps @33X1 tempo
Rest 45 seconds
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 45 seconds
Side Plank Hold x 30-40 seconds each side
Rest 45 seconds

B. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 — Dual Dumbbell Ground to Overhead x 6-8 reps
Minute 2 — Burpees x 8-10 reps
Minute 3 — Strict Pull-ups x 6-8 reps (or Pull-up Negatives x 3-5 reps @ 51A1)
Minute 4 — Row, Ski, or Bike x Max Calories in 60 seconds
Minute 5 — Rest

“PERFORMANCE”

A. Take 12-15 minutes to work on technique and/or build to a decently heavy single Clean & Jerk

B. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 — Power Clean + Jerk x 3-4 reps @70-75% of 1-RM
Minute 2 — Bar-Facing Burpees x 8-10 reps
Minute 3 — Bar Muscle-Ups x 4-6 reps or Chest-to-Bar Pull-ups x 6-8 reps
Minute 4 — Row, Ski, or Bike x Max Calories in 60 seconds
Minute 5 — Rest

*Choose a Clean & Jerk weight that forces solid technique — you may go up or down in weight from set to set. Record Calories completed on the Bike, Ski, or Row, and shoot for consistent output throughout.

“ENDURANCE (AKA SWEAT SESH)”

200 Meter Row/Ski -OR- 400 Meter Bike Erg
Rest 45 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.