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"


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