Friday 7/22/16
AM Session
A) 5 Min AMRAP
3 Burpee
5 KBS (70,53)
7 WB (20,14)
+
5 Min Rest
+
7 Min AMRAP
10 Cal Row
10 PU
10 HSPU
+
7 Min Rest
+
10 Min AMRAP
10 CAL AD
10 WB
10 BJ (30,24)
B) GOAT Work
PM Session
A) BS @ 20X0, Work to a Tough Set of 5
B) BS @ 20X0, 3×5 @ 80% of A, 2-3 Min Rest
C) Every 75 sec, 8 Sets
Snatch + Hang Snatch @ 70% of Snatch
D) 7 Min EMOM
2 TnG Cleans @ 65% of Clean
E) 5 Sets, 1-2 Min Rest b/t Sets
2 Snatch Balance @ Moderate Load
F) 8 Min EMOM – 5 GH Raises @40X0