Warm-up
2 Minutes on a machine
Followed by…
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Followed by…
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
Strength and Skill
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day)
FITNESS 200817
Five rounds for time of:
20 Kettlebell Swings
100 Meter Run
PERFORMANCE 200817
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
Time cap of 10 minutes.
At Home Warm-up
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/High Knees in Place
30 Seconds of Side Plank Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 Seconds
Max Burpees
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 16-20 Alternating Dumbbell Push Press
Station 3 – 30 Double Unders + Max Reps Burpees
Station 4 – Rest
3RFT at Home
When the running clock reaches 31:00, perform the following…
Three rounds for time of:
15/10 Calorie Bike or Row
20 Alternating Dumbbell Push Press
30 Double Unders + Highest Number of Burpees Achieved During the EMOM
TIME CAP = 9 MINUTES!
Mobility
LAX to Traps and Forearms
Roll Posterior
Mash Quads
Leave a Reply