Wednesday 11.28.2018

"FITNESS"

A. Four sets of:Front Squat x 5 reps @32X1Rest 60 secondsKB Suitcase Deadlift x 8 reps/sideRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:6 Single Arm Dumbbell Push Presses (each arm)9 V-Ups12 Russian Kettlebell Swings

"PERFORMANCE"

A. Five sets of:3-Position Clean(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)Rest 2 minutesB. Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-ups9 Hang Power Cleans (115/75 lb)12 Toes to Bar

"COMPETITION"

Performance+Additional Conditioning:500m Row @2k paceRest 2 minutesx 6-10 sets

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion