Thursday 3.24.2022

*Reminder: Olympic Weightlifting is tonight at 5:30pm!

“FITNESS” & “PERFORMANCE”

In teams of two, alternate movements throughout to complete as many rounds and reps as possible in 30 minutes of:
15/12 Calories of Echo Bike or 20/15 Calorie Concept 2 Bike Erg
15 Toes to Bar or Strict Hanging Knee Tucks
150-ft Farmers Carry
200 Meter Run or Row
15 Box Jumps
150-ft Farmers Carry
15/12 Calories of Echo Bike or 20/15 Calorie Concept 2 Bike Erg

(Optional Finished) Two or Three sets for quality of:
10-12 Diamond Push-ups @ 2011
10-12 Tall Kneeling Crush Grip Kettlebell Curls @ 2111
30-40 Second Reverse Plank Hold

“Olympic Lifting”

Week 2 Day 3 (Thursday 3.24.2022):

A. Block Snatch High Pull + Block Snatch; 60%x1+2, 65%x1+2; 70%x1+2; 75%x1+2 x 3 sets
B. Halting Snatch Deadlift + Snatch Pull; 70%x3+1; 75%x3+1; 80%x2+1 x 3 sets; pause for 1-second at the pockets on each Deadlift
C. 1 and 1/4 Front Squat (using the “bounce”); 65-75%x3x4 (or just up from last week's weights)
D. Core/Accessory (coach’s choice)

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike
10 No-Push-up Burpees (sprawls)
200 Meter Run
15 Sit-Ups
40 DUs or 80 Singles