Wednesday 9.6.2017

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Dumbbell Snatch x 6-8 reps each arm(work as heavy as possible here, with good technique)Station 2 – Reverse Snow Angels x 12-15 reps(slow and controlled)Station 3 – Single Leg Hip Bridge x 6-8 reps each sideB. In teams of two, alternate whole rounds to complete 4 sets of each:10 Box Jump Overs15 Kettlebell Swings300 Meter Row

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):High Hang Snatch + Hang Snatch + SnatchBuild in load over the 8 sets to something heavy for today.B. In teams of two, alternate whole rounds to complete 4 sets of each:10 Power Snatches (75/55 lb)15 Box Jump Overs (24/20")300 Meter Row

"COMPETITION"

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

"ENDURANCE"

400 Meter Run @85-90% effortRest 2 minutesx 8-10 rounds*goal is same pace for each set