June 29th, 2018

FRIDAY

Fitness:

“A. 4 BF Burpee + 4 FS EMOM for 8 min
**Pick a weight thats tough
+
12 min AMRAP
10 DB Snatch (5 per side)
10 Cal Row
10 Burpee Over the rower
+
200m run
rest 1 min x 3
”

Competition:

“A. FS- Build to a tough 3 for the day rest as needed
B. 90% of A for 2×3- rest as needed
+
150 DU
75′ WL
50 DB Thrusters
75 WL
150 DU
+
200m run
rest 1 min x 3
Gymnastics Weakness Work”