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FITNESS EXPRESS

3 Rounds For Time:

Run 800m

50 Air Squats

 

FITNESS

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

B. 2 Rounds For Time:

Run 800m

50 Air Squats

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

B. 2 Rounds For Time:

Run 800m

50 Air Squats

A. Take 20 minutes to build to today’s heavy…

Power Snatch + Overhead Squat

followed by…

Three sets of:

Snatch x 2 reps @ 90% of today’s complex

Rest as needed

followed by…

Three sets of:

Snatch x 1 rep @ 90% of today’s complex

Rest as needed

B. For time:

Complete as many reps as possible in 6 minutes of:

Squat Snatch (185/135 lbs)

Rest until the clock reaches 10:00, and then…

C. Complete rounds of 12, 9 and 6 reps of:

Power Clean (225/155 lbs)

Muscle-Ups