1. Strength
Every :90 for 12:00 (8 sets)
5 Heavy Sumo Deadlifts
2. Fitness
5RFT: (20:00 Cap)
200m Run
21 Hang Power Snatch (35/25kg)
15 Pull Ups
Extra
Snatch Balance
10:00 to build to a heavy single
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of