Thursday 2.22.2018

"FITNESS"

A. Three sets of:Split Stance Good Morning x 6-8 reps each side @3011 tempoRest 60 secondsGoblet Squat x 6-8 reps @33X1 tempoRest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Burpees10 Dumbbell Power Cleans10 Alternating Reverse Lunges w/DBs

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Clean Lift Off + Power Clean + CleanBuild in load to something heavy for today, with a focus on proper mechanics and positions. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees, then return to the floor and perform your Power Clean.B. Complete as many rounds and reps as possible in 10 minutes of:10 Burpees10 Dumbbell Power Cleans (50/35 lbs)10 Alternating Reverse Lunges w/DBs

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Row 1k @85-90%Rest time = work timex 5