Wednesday 1.20.2021

"FITNESS"

A. Three sets of:Kettlebell Windmills x 3-4 each side @4011Rest 30 secondsBanded Face Pulls x 10-12 reps @2111Rest 30 secondsStrict Toes to Bar or Hanging Leg Raises x 6-10 reps @2110Rest 30 secondsB. Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Bike8/6 Calorie Ski or RowRest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:8 Alternating Hang Dumbbell Snatches8 BurpeesRest 2 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Bike8/6 Calorie Ski or Row*You can really choose any two modalities for Parts B & D (including calories on the Air Runner, or a 50m outside run); A good goal would be to get the same score both times you perform this piece.

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:Power Snatch + Overhead Squat + SnatchBuild in load each set from approximately 40% to 70-75% of your 1-RM SnatchB. Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Bike8/6 Calorie Ski or RowRest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:8 Hang Power Snatches (75/55 lb)8 BurpeesRest 2 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Bike8/6 Calorie Ski or Row*You can really choose any two modalities for Parts B & D (including calories on the Air Runner, or a 50m outside run); A good goal would be to get the same score both times you perform this piece.

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets