Fitness and Performance
Start the clock
1000 m row
50 wall balls
30 pull ups
@15 minutes on the clock
5 sets:
60 seconds = 15 KB swings + AMRAP DU
60 seconds Rest
@30 minutes on the clock
EMOM x 10
Goat work
Pick 2 skills and reps will be given based on experience
Sport
Start the clock 0:00
“Jackie”
@15 minute clock
2 RFT
4 Squat clean thrusters 155/105
12 GHD sit ups
50 DU
@30 minute clock
take 10 minutes to establish
1 RM Snatch
