Warm Up:
6:00 to complete:
25 Wall Balls (9/6kg)
25 Alt Lunges
25 V-Ups
A. Squat Clean
1 rep every 0:60 for 4:00 @ 80+%
1 rep every 0:30 for 2:00 @ 80+%
1 rep every 0:15 for 1:00 @ 80+%
B. 3 RFT: (18:00 Cap)
400m Run
25 Thrusters (40/30kg)
25 Toes To Bar
"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
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C