Wednesday 9.16.2015

 "FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 4 minutes of:200 Meter Run9 Burpee Box Jump Overs (24/20")12 Hang Power Snatches (95/65 lb.) or DB Hang Snatches15 Abmat Sit-ups18 Wall Balls (20/14 lb.)Rest exactly 4 minutes, and then . . .B. Complete as many rounds and reps as possible in 6 minutes of:200 Meter Run9 Burpee Box Jump Overs (24/20")12 Hang Power Snatches (95/65 lb.) or DB Hang Snatches15 Abmat Sit-ups18 Wall Balls (20/14 lb.)Rest exactly 4 minutes, and then . . .C. Complete as many rounds and reps as possible in 8 minutes of:200 Meter Run9 Burpee Box Jump Overs (24/20")12 Hang Power Snatches (95/65 lb.) or DB Hang Snatches15 Abmat Sit-ups18 Wall Balls (20/14 lb.)

"COMPETITION"

A. Every 2 minutes, for 12 minutes (6 sets) of:2-Position Snatch @ 70-80%(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)B. Every 3 minutes, for 15 minutes (5 sets) of:Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&JC. “Khufu”For time:10 Power Cleans (205/145 lbs)20 Strict Handstand Push-Ups30 Alternating Dumbbell Snatch (75/55 lbs)40 Wall Ball Shots (20/14 lbs)50 Calorie Row40 Wall Ball Shots (20/14 lbs)30 Alternating Dumbbell Snatch (75/55 lbs)20 Strict Handstand Push-Ups10 Power Cleans (205/145 lbs)D. Three sets of:Banded Glute Bridges x 25 reps @ 11X1Rest as neededGlute Ham Raises x 6 reps @ 20X1Rest as neededSupine GHD Straight Body Hold x 60 secondsRest as needed

"ENDURANCE"

Ten sets of:Row 400 Meters @ 90%Rest 90 secondsRest 3 minutes between sets 5 &6