Wednesday 7.18.2018

"FITNESS"

A. Three sets of:Strict Shoulder Press x 6-8 repsRest 45 secondsSingle Arm DB Row x 10-12 reps each armRest 45 secondsBanded Good Mornings x 12-15 repsRest 45 secondsAlternating Cossack Squats x 16-20 repsRest 45 secondsB. Every minute, on the minute, for 16 minutes:Even minutes – 10 BurpeesOdd minutes – 6 Dumbbell Ground to Overhead(use the heaviest weight you believe you can successfully handle – note weight used)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Clean + Hang Clean + Clean + JerkPerform all of your sets between 60 and 75% of your 1-RM Clean & JerkB. Every minute, on the minute, for 16 minutes:Even minutes – 10 BurpeesOdd minutes – 3 Power Clean & Jerks(use the heaviest weight you believe you can successfully handle – note weight used)

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets