Wednesday 6.14.2017

 "FITNESS"

A. Four sets of:Turkish Get Up x 2 reps/armRest 45 secondsStrict Pull-ups x 6-8 reps @2110Rest 45 secondsBanded Good Mornings x 10-15 reps @3011Rest 45 secondsB. Complete as many rounds and reps as possible in 4 minutes of:4 DB Renegade Rows (Push-up, Row Left, Row Right = 1 rep)6 DB Power Cleans8 Box Step Ups w/ DBs (4 each leg)Rest 2 minutes, and repeat for a total of two sets (8 minutes of total work). Pick up where you left off on the first set.

"PERFORMANCE"

A. Every 90 seconds, for 6 minutes (4 sets):Hang Snatch + SnatchLoading per set:*Sets 1-2 – 65-70% with a 2-3 second pause in receiving position after the full snatch*Sets 3-4 – 70-75% with a 2-3 second pause in receiving position after the full snatchand then…Every 90 seconds, for 9 minutes (6 sets):Snatch x 1 repLoading per set:*Set 1 – 75-80%*Set 2 – 80-85%*Set 3 – 85-90%*Sets 4-6 – 90+%B. Complete as many rounds and reps as possible in 4 minutes of:2 Bar Muscle Ups (or 4 Strict Chest-to-Bar Pull-ups)4 Pistols6 Hang Power Cleans (115/75)Rest 2 minutes, and repeat for a total of two sets (8 minutes of total work). Pick up where you left off on the first set.

"COMPETITION"

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

"ENDURANCE"

1 minute Row @70%rest 30 seconds1 minute Bike @75%rest 30 seconds1 minute Ski @80%rest 90 secondsx 5 rounds