Friday
ONLY 8:30 & 9:30am classes
NO afternoon classes today
For time complete w/partner
600m partner run
+
3 rounds
25 thrusters 115#/75#
25 toes to bar
+
600m partner run
+
2 rounds
50 cal row/50 cal AB
25 burpee box-jump overs 24,20
+
600m partner run
+
1 round
60 clean & jerks 115/75
60 Handstand push-ups
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-