Fitness and Performance
3 rounds for time:
500 m row
20 DB Push press
30 ab mat sit ups
3 sets:
Bulgarian split squats x 6-8 each leg
Single arm/single leg DB press x 10-12 each
Skipping rope practice x 60 seconds
Sport
10 minutes working up to today’s heavy 3 T@G power cleans
3 minute AMRAP
3 HSPU
6 Wall balls 20/14
1 Power Clean @185/105
Rest 3 minutes
6 minute AMRAP
3 CTB pull ups
9 Wall balls 20/14
3 Power Cleans 165#/95
Rest 3 minutes
9 minute AMRAP
6 T2B
12 Box jumps (step down) 24/20
5 Power Cleans @135/95
