Friday 8/22

REMINDER: the his leaves at 9am on Sunday! Be to the gym before 9!!!

We are closed on Sunday! 

Fitness:

A. Hang Squat Clean + S2O (2+1) x 4 sets

B1. CG RDL x 5 x 3 sets @ max clean weight

Rest 1 Min

B2. Single Arm DB Rows x 8 each arm x 3 sets

Rest 1 Min

+

12 Min AMRAP

21 Wall Balls (20/14#)

15 KB Swings (53/35#)

9 Box Jumps (24/20")

Performance:

A. Clean and Jerk - 4 sets building to heavy single

B1. CG RDL x 5 x 3 @ max clean weight

Rest 1 Min

B2. Pendlay Row x 3 x 3 sets

Rest 1 Min

12 Min AMRAP

21 Wall Balls (20/14#)

15 KB Swings (53/35#)

9 Box Jumps (24/20")