Friday 31Jan14
Fitness
A. Jerk Work for 10 Minutes
B. Pull Ups 3xME, rest 2 mins
C. 20 Min AMRAP:
5 DL (185/135)
10 Hang Knee Raises
20 WBS (20/14)
–rest 2 mins–
*No New Sets After 20 Mins
D. Plank Walkouts EMOM x6 mins, 3 reps
Performance
A. Jerk Work for 15 Minutes (form and add weight)
B. 7 Min AMRAP:
10 Burpees
20 DUs
5 Power Cleans (135/95)
–rest 3 mins
7 Min AMRAP:
10 Thrusters (95/65)
10 Pull Ups
20 DUs
—rest 3 mins–
7 Min AMRAP:
10 Burpees
10 T2B
5 Squat Cleans (115/80)