Wednesday 4.25.2018

"FITNESS"

A. Three sets of:Snatch Grip Romanian Deadlift x 6-8 reps @3111Rest 45 secondsSingle Arm DB/KB Waiter's Walk x 75ft each armRest 45 secondsGoblet Alternating Reverse Lunges x 12-16 reps @2010Rest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Push-ups10 V-Ups10 Russian Kettlebell Swings

"PERFORMANCE"

A. Every 2 minutes, for 8 minutes (4 sets):High Hang Snatch + Hang SnatchRight into...Every 2 minutes, for 8 minutes (4 sets):Hang Snatch + SnatchBuild over the course of the 8 sets to something heavy for todayB. Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-ups (sub is L-Seated DB Press or HSPUs piked off of a box)10 Toes to Bar15 Russian Kettlebell Swings (32/24 kg)

"COMPETITION"

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

"ENDURANCE"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets