Fitness:
1) 2 High Hang Cleans + 2 Push Press (This 2+2 Complex = 1 Reps)
Perform 3 sets of 3 reps increasing in weight each set and heavier than last week

2) Complete AFAP:

  • Run 800m
  • 50 Wall Balls (20/14)
  • 50 Slam Balls (20/15)
  • Run 600m
  • 35 Wall Balls (20/14)
  • 35 Slam Balls (20/15)
  • Run 400m
  • 20 Wall Balls (20/14)
  • 20 Slam Balls (20/15)

Competition:
1) 3 sets for max reps of:

  • 60 seconds of Toes 2 Bar
  • 30 seconds rest
  • 60 seconds Double Unders
  • 30 seconds rest

2) 10 minutes to establish a 1RM Push Press (not JERK)

3) Complete AFAP:
“Nancy”

5 Rounds of:
400 meter run
15 Overhead Squats (95/65)