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