Wednesday 8.9.2023

“FITNESS”

A. Three sets of:
Half Turkish Get Up x 3-4 reps each side
Rest 30 seconds
Tall Box Jump x 6-8 reps (jump up, step down, reset with each rep)
Rest 30 seconds
Tempo Push-ups x 8-12 reps @ 1111
Rest 30 seconds
Band Pull Aparts x 10-15 reps
Rest 30 seconds

B. Five rounds for time of:
Run 200 Meters
12 Alternating Dumbbell Snatches ("RX:" 50/35 lb)

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM Power Clean + Jerk.

B. For time:
Run 600 Meters
30 Clean and Jerks (135/93 lb)
Run 600 Meters

*The Clean and Jerks can be performed as a Power Clean and Shoulder to Overhead -- a Squat Clean is not necessary here.

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters @easy pace
Rest walk 5 minute between sets