1. Fitness
20:00 AMRAP
400m Run
15 Double DB Box Step Overs (22.5/15kg - 24"/20")
20 Alt. Single Arm DB Hang Clean & Jerk (22.5/15kg)
2. Strength
12:00 to build to a heavy triple Thruster
Extras:
Echo Bike
10 x 0:15 Sprint / 1:45 Recovery
"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