Wednesday 4.17.2019

"FITNESS"

A. Four sets of:Barbell Bent Over Row x 6-8 reps @2110Rest 30 secondsRussian Step-Ups x 8-10 reps each legRest 30 secondsSuitcase Carry + Waiter’s Carry x 150 feet(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 75 feet)Rest 30 secondsB. Complete as many rounds and reps as possible in 12 minutes of:15 Goblet Squats w/ Dumbbell (50/35 lb)12 Single-Arm Dumbbell Hang Clean and Jerks (6 each arm)9 Burpees

"PERFORMANCE"

A. Six sets of:Snatch x 1.1(rest 10 seconds between singles)Rest 2 minutes between setsSuggested loading per set (by %): 60; 70; 75; 75-80; 80-85; 80-85B. Complete as many rounds and reps as possible in 12 minutes of:12 Single-Arm Dumbbell Hang Clean and Jerks (50/35 lb -- 6 each arm)9 Burpee Box Jump-Overs (24″/20″)6/4 Bar Muscle-Ups

"COMPETITION"

Same as "Performance"

"ENDURANCE"

3 sets on the Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets