Wednesday 2.19.2020

"FITNESS"

A. Three sets of:Mixed Rack KB Overhead Carry x 150ft (switch arms halfway)Rest 45 secondsLateral Box Walk-Overs x 10-12 reps (hold two DBs here if possible)Rest 45 secondsBand Pull Aparts x 20-30 reps @ 2011Rest 45 secondsB. Every 4 minutes, for 16 minutes (4 sets) for times:400 Meter Row*20 Kettlebell Swings*Choose the heaviest Kettlebell you can handle, while still completing all 20 swings in no more than 2 sets.*If you cannot maintain a pace that is under 2:05/500m (so 1:40 for the 400m), please scale the distance back to 350 Meters

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch from pause at 2″ Below the Knee x 1 rep(pause and hold for 2 seconds at 2″ below the knee, then snatch)Suggested loading by set (by % of 1-RM Snatch): 50, 55, 60, 65, 70, 75, 75-80, 80, 80+, 80+B. Every 4 minutes, for 16 minutes (4 sets) for max load:4004 Snatches (Power or Full, you choose)You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.

"AEROBIC CAPACITY"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 5 sets*If using the C2 Bike, double the distances.