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)