May 19th, 2017

FRIYAY!

Welcome to the end of the week, Dga! Hope to see you all tomorrow!

Fitness:

FS 4 x 6 w/ 2 sec pause in bottom rest 2 min
+
EMOM for 16 min
1 min- 5 Burpee + shuttle run (length of the gym)
2 min- 6 KB Snatch per side
3 min- 10-12 Cal row
4 min- 30 DU or Sled push- no singles
+
Optional Murph Prep
For time
400m run/row
8 rounds
5 Strict PU
10 Hand Release Pushups
15 Air Squats
400m run/row

Competition:

A. Hang Snatch + Snatch+ OHS- Build to a max of the complex for the day
+
7 min AMRAP (Open 13.4)
3 PC and Jerk 135/95
3 T2b
6
6
9
9
12
12
+
400m run
rest 1:1 x 4
**The goal here is to maintain the same pace for all 4 sets. But challenge yourself