Fitness
A.
Five sets of:
Barbell Shoulder Press x 8-10 reps
Flutter Kicks x 30-45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 30 seconds if needed.
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Single-Arm Dumbbell Snatches
200 Meter Run
Performance
A.
Front Squat
3@70%
3@80%
3+@90%
Then:
5 sets of each:
Station 1 – Shoulder Press x 3-5 reps
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps
Rest as needed between movements to stay successful with each movement without having to rest during movement.
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Pull-Ups
50 Double-Unders