Fitness:
A. Deadlift, 3 reps x 4 sets, rest 3 minutes between sets.
B. Weighted Plank Holds x 30 seconds x 4 sets, rest 1 minute between sets.
C. 5 Sets of the following:
2 Minutes on the Clock:
1 Minute and 15 Seconds on the Airdyne
In Remaining Time, complete as many Box Jumps Step Down
Rest 1 Minute between sets
2 Minutes on the Clock:
1 Minute and 15 Seconds on the Airdyne
In Remaining Time, complete as many Box Jumps Step Down
Rest 1 Minute between sets
score is total Cals on AD plus box jumps for the 5 rounds.
Performance :
Take 15-20 minutes to build to today’s “heavy” snatch. A timer will be set.
B.
Take 15-20 minutes to build to today’s “heavy” Clean & Jerk. A timer will be set.
C.
Five sets of:
Back Squat x 1 rep
Rest 2-3 minutes.
Build over the course of the five sets to a “heavy” (for today) single.
Our 1RM testing is RIGHT around the corner. Don't go blowing it today by trying for a PR.
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