Wednesday 2.6.2019

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsSingle-Arm Dumbbell Press x 8-10 reps each arm @ 2111Rest 60 secondsSingle Leg Hip Bridge x 10-12 reps each leg @ 2011Rest 60 secondsB. For time:10 Strict Pull-Ups20 Wall Balls30 Kettlebell Swings400 Meter Row or Ski (or 800 Meter Bike Erg)30 Kettlebell Swings20 Wall Balls10 Strict Pull-Ups

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets) of:Hang Clean + Clean + JerkStart around 60% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.B. For time:10 Power Cleans (185/125 lbs)20 Pull-Ups30 Wall Balls (20/14 lbs)120 Double Unders30 Wall Balls20 Pull-Ups10 Power Cleans

"COMPETITION"

A. Every 2 minutes, for 16 minutes (8 sets) of:Hang Clean + Clean + JerkStart around 60% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.B. For time:10 Power Cleans (185/125 lbs)20 Pull-Ups30 Wall Balls (20/14 lbs)120 Double-Unders30 Wall Balls20 Pull-Ups10 Power CleansC. Fifteen rounds of:Row 30 seconds @90%Rest 30 seconds

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds