Wednesday 3.22.2017

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 3011Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111Station 3 – Hollow Hold/Rock x 30-40 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump or Step-OversThese should be high intensity, sprint sets.

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):2 Snatch Lift-Offs+ 1 SnatchBuild over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.B. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump-Overs (24″/20″)These should be high intensity, sprint sets.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

2 Minute Assault Bike @ 80%Rest 1 minute2 Minute Farmers Walk (32/24-kg per hand)Rest 1 minute2 Minute Row @ 80%Rest 1 minutex 5 sets