Wednesday 1.22.2020

"FITNESS"

A. Three sets of:Supinated Grip Barbell Bent Over Row x 6-8 reps @21X0Rest 45 secondsLateral Box Walk-Overs x 8-10 repsRest 45 secondsUneven Carry x 200 feet(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry; switch arms after 100 feet)Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 6 minutes of:6 Burpees9 Dumbbell Push Presses12 Alternating Reverse Lunges w/DBsChoose a pair of Dumbbells that will allow you to go (for the most part) unbroken throughout.

"PERFORMANCE"

A. Every 90 seconds, for 6 minutes (4 sets):High Hang Snatch x 2 repsImmediately followed by…Every 90 seconds, for 6 minutes (4 sets):Hang Snatch (from the knee) x 1 repImmediately followed by…Every 2 minutes, for 8 minutes (4 sets):Snatch Lift-Off + Snatch Pull + Snatch*Build in load over the 20 minutes from approximately 50% of your 1-RM Snatch to something heavy for today. Reference the loads you used on 1.13.2020, and try to increase slightly from those on the later sets.B. Complete as many rounds and reps as possible in 6 minutes of:3 Push Presses (135/95 lbs)6 Front-Racked Reverse Lunges (135/95 lbs)9 Bar-Facing Burpees

“AEROBIC CAPACITY"

40-45 minutes @steady pace:2k Bike Erg200ft Farmers Carry @moderate750m Row60 Second Plank Hold100 Single Unders