Saturday 10.10.2020

"FITNESS"

A. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:3 Burpees6 Alternating Dumbbell SnatchesRest 4 minutes, then...B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:10 Dumbbell Push Presses150/125 Meter Row

"PERFORMANCE"

A. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:3 Power Cleans (185/133 lb)*6 Burpees*These should be touch-and-go; if this weight is too heavy for you, scale to approximately 75-80% of your 1-RM Power Clean.Rest 4 minutes, then...B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:10 Push Presses (135/93 lb)*150/125 Meter Row*These should be unbroken for MOST of your sets; if this weight is too heavy for you, scale to approximately 55-60% of your 1-RM Push Press

"AEROBIC DEVELOPMENT"

Three Sets on the Bike or Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fasterer pace,.90sec at easy pace,30sec at fastest pace.Rest 3min between sets