Tuesday 2.9.2021

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets) of:Station 1 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Station 2 – L-Seated DB Press x 8-10 reps @ 2011Station 3 – Flutter Kicks x 30 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Push-ups10 Alternating Dumbbell Snatches10 Box Step-Ups w/DB in Goblet HoldC. (Optional) Two or Three sets of:Zottman Curls x 8-10 reps @ 3110Dumbbell Skull Crushers x 10-12 reps @ 2110Side Plank x 30-40 seconds each side

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Power Snatch x 2 repsBuild in load to today's heavy doubleB. Complete as many rounds and reps as possible in 10 minutes of:10 Double-Unders1 Power Snatch (115/75 lbs)20 Double-Unders2 Power Snatches30 Double-Unders3 Power Snatches…and so on, following this sequence for 10 minutes.Compare to 2.10.2020C. (Optional) Two or Three sets of:Zottman Curls x 8-10 reps @ 3110Dumbbell Skull Crushers x 10-12 reps @ 2110Side Plank x 30-40 seconds each side

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown