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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)

 

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