Friday 18Oct13
Fitness
A. Hang Clean 3×3, rest 60 secs
B. Work to heavy Clean in 8 mins
C. 13 Min AMRAP:
13 DB Push Press (40/30)
13 Box Jumps (24/20)
50 DUs (75 singles)
Performance
A. Hang Clean 3×3, rest 60
B. Work to Heavy Clean in 8 mins
C. 4 Mins max Distance Row
-Rest 1 min
3 Mins max HSPUs (sub Strict Press @ 1/2 BW)
-rest 1 min
2 Mins max later burpee box jumps (24/20)
-rest 1 min
1 Min max Ball Slams (40/30)