June 28 2016

Fitness:

A1. Commando PU 4 x 2-4 per side no rest
A2. Alternating FR “Walking Lunge” 10 Total steps- work to a tough set for the day in 4 sets
+
15 min AMRAP
6 Power Clean 135/95
12 Wallball
200m row
**Reference 6/9/15

Competition:

A. EMOM for 14 min
1 min- 2 Cleans 80-85% of 1RM
2 min- 35 DU
+
“Karen”
150 WB
UB sets of 10 only
**Compare to PR