Fitness
A.
Three sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds
B.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)
Rest until the running clock reaches 4:00, and then…
For max reps:
2 Minutes of Dumbbell Thrusters
Rest until the running clock reaches 8:00, and then…
For max calories:
3 Minutes of Concept 2 Rowing (or Assault Bike)
*If you have access to both an Assault Bike and a Concept 2,
Performance
A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Jerk
Build over the course of the eight sets to today’s heavy.
B. Front Squat
3@70%
3@80%
3+@90%
C.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)
Rest until the running clock reaches 4:00, and then…
For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)
Rest until the running clock reaches 8:00, and then…
For max calories:
3 Minutes of Rowing (or Assault Bike)