20180803

Performance

A] Every 2:00 for 7-8 sets:
1 Clean + 1 Front Squat + 1 Jerk
*build to Today's heavy single. Hint- heavier than last week ;)

B]4 Rounds of:
500M Row (35/25# Calories AB)
10 Thrusters @95/65#
rest 90 seconds

Then, 

4 Rounds of:
250M Row (20/18 Calories AB*)
14 ALT. DB Snatch 55/35# 
rest 60 seconds

Fitness

A] 3 Sets:

10-12 Single Leg elevated split squats (L/R)
rest 15-20 seconds
20-30 Baned Glute Bridge @21X1
rest 15-20 seconds
10 DB RDL's @31X1
rest 45-60

 

B]4 Rounds of:
400M Row
10 Thrusters
rest 90 seconds

Then, 

4 Rounds of:
250M Row
14 ALT. DB Snatch  
rest 60 seconds