Monday 12.13.2021

“FITNESS”

A. Three sets of:
Snatch Grip Romanian Deadlift x 6-8 reps @ 4011
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Bottoms Up Kettlebell Carry x 100ft each arm
Rest 45 seconds
Deadbugs x 16-20 reps (slow and controlled)
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 30 Seconds of Echo Bike (for Calories)
Minute 2 – 30 Seconds of Alternating Dumbbell Snatches
Minute 3 – 30 Seconds of Jumping Lunges
Minute 4 – 30 Seconds of V-Ups

“PERFORMANCE”

A. Take 15-20 minutes to build to today's 1-RM Snatch

B. Every minute, on the minute, for 16 minutes (8 sets):
Even minutes – 3 Snatches @ 75-80% of today’s 1RM
Odd minutes – 30 Seconds of Rowing (for Calories)

*Note loads used on the Snatch, and Calories achieved in each set of Rowing.

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 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.