Fitness
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8-10 reps
Use same loads as used on 8/31, but try to achieve two more reps in each set.
B.
Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups
Performance
A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on 8/31
B.
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips