Friday, November 11th

Workout of the Day
Fitness
A. Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run
 
Performance
A. Take 15-20 minutes to build to today’s 1-RM Snatch
B. For time:
5 Shoulder to Overhead (165/110lbs)
10 Power Cleans (165/110 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

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