Wednesday 10.31.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011(stick to the tempo – 3 second descent)Station 2 – Supine Ring Row x 8 reps @ 2111(get as horizontal as possible)Station 3 – Single Arm Overhead Carry x 50-75 ft each armB. Three rounds for time of:10 Renegade Rows20 Kettlebell Swings30 Jumping LungesRenegade Row = Push-Up, Row Left, Row Right

"PERFORMANCE"

A. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 reps @ 55-65%Followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 1 rep @ 65-75%Followed by…Every 2 minutes, for 10 minutes (5 sets):Snatch x 1 rep @ 75-90%Build in load over the 11 sets, using the earlier positional work to set you up for the heavier Snatches from the floor.B. Three rounds for time of:5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)10 Deadlifts (275/185 lbs)50 Double Unders

"COMPETITION"

Same as Performance

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets