Friday 12.10.2018

Hoping for another day like this one on Sunday
Fitness:
1) Tempo Front Squat, Build to a Heavy Single (5/3/X)
2) "Nine Yards"
AMRAP 12
3 Thursters 65/45
3 Hanging Knee Raises
3 Calorie Bike/Row
6 Thrusters 65/45
6 Hanging Knee Raises
6 Calorie Bike/Row
9 Thrusters 65/45
9 Hanging Knee Raises
9 Calorie Bike/Row
... up by 3's until time is called
Performance:
1) Tempo Front Squat, Build to a Heavy Single (5/3/X)
2) "Nine Yards"
AMRAP 12
3 Thursters 95/65
3 Toes to Bar
3 Calorie Bike/Row
6 Thrusters 95/65
6 Toes to Bar
6 Calorie Bike/Row
9 Thrusters 95/65
9 Toes to Bar
9 Calorie Bike/Row
... up by 3's until time is called
Competition:
1) Handstand Walk Practice, 10:00
2) Squat Clean, OTM x 12
Min 1-3 Complex (68/71/74%)
Clean Pull + Hang Squat Clean + Squat Clean
Min 4-12 1 Squat Clean
(rest/77/80/83/rest/80/83/86/rest)
of the clock... 3x1 (88/91/94%)
3) Tempo Front Squat, Build to a Heavy Single
4) "Nine Yards"
