September 28th, 2017

THURSDAY

Fitness:

A. FS 5 x 3 rest 3 min
Heavier than your 5’s across all work sets
5 RFT
8 DB Snatch per side
8 Lunges in place per side (DB in FR)
25 DU
+
8 min FLR (least amount of sets possible)

Competition:

A. FS 5 x 3 rest 3 min
B. Clean 5 x 1 rest 2 min
+
2 min to complete the following
8 Burpee Box Jump Overs 20/24
7 Shoulder to OH 115/75
6 BB FR Lunges in Place (step back)
**If you complete the work in 2 min you get an extra 2 min.
**If you complete the work before 2 min is up, rest until the next 2 min starts