Wednesday 12.8.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Turkish Get Up x 1 rep each arm
(pause in each position on the way up, working slowly and under control -- each rep should take 10 seconds or more to complete)
Minute 2 – Single Arm Kettlebell Front Rack Carry x 60ft each arm
Minute 3 – Plank Kettlebell Drag Throughs x 8-12 reps
Minute 4 – Wall Sit Hold x 30-45 seconds (hold your KB in a goblet hold if able)

Parts B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Clean + Jerk

Build in load to today's heavy single, trying to improve from 11.24.2021. Hang Clean should be received in a full squat (not a Power Clean)

B. Two sets of:
Single Leg Romanian Deadlifts x 8-10 reps each leg @ 3011
(hold Dumbbells or Kettlebells here — focus is on balance and keeping the hips and shoulders square)
Rest 30-45 seconds
Side Plank Banded Rows x 10-12 reps each side @ 2111
Rest 30-45 seconds

C. In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Balls (20/14 lb)
6 Alternating Dumbbell Snatches (50/35 lb)
24 Double-Unders (scales: 18 Lateral Hops Over Dumbbell or 6/4 Calorie Ski)

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets