Wednesday 4.11.2018

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 60 secondsRussian Step Ups x 8-10 reps/leg @2011Rest 60 secondsBottom's Up Kettlebell Carry x 75 ft each armRest 60 secondsB. Three rounds for time of:24 Kettlebell Swings24 Jumping LungesC. (Optional)Three sets of:Barbell Curls x 8-10 @30X1Rest as neededFace-Up Chinese Planks x 30-40 secondsRest as needed

"PERFORMANCE"

A. Five sets of:Clean x 1.1.1(rest 7-10 seconds between singles; these are FULL Cleans)Rest 2 minutes between setsBuild in load, focusing on good set-up and technique on each rep.B. Three rounds for time of:10 Power Cleans (135/95 lb)50 Double UndersC. (Optional)Three sets of:Barbell Curls x 8-10 @30X1Rest as neededFace-Up Chinese Planks x 30-40 secondsRest as needed

"COMPETITION"

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

"ENDURANCE"

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m