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Monday, 10/19

Cash in: –ย 3×400 get faster! 60 sec rest.

Cash out: –ย 4 sets L-sits 30-45 sec

 

Basic

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 โ€“ Supine Ring Rows x 10-12 reps @ 2111

Station 2 โ€“ Jumping Squats x 6-8 reps

Station 3 โ€“ Side Planks x 30 seconds each side

 

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 โ€“ 30 seconds of Assault Bike (for calories)

Minute 2 โ€“ 30 seconds of Russian Kettlebell Swings

Minute 3 โ€“ 30 seconds of Dumbbell Push Press

Minute 4 โ€“ 30 seconds of Toes to Bar

 

Performance

Take 18 minutes to build to todayโ€™s 1-RM Snatch

 

Every minute, on the minute, for 20 minutes:

Even minutes โ€“ 30 seconds of Rowing (for meters)

Odd minutes โ€“ Power Snatch or Snatch x 3 reps @ 70-80% of todayโ€™s 1RM

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