Victoria Day

FIT

SKILL / STRENGTH

10:00 to Build to Heavy;

2 X BEAR COMPLEX

POWER CLEAN
+ FRONT SQUAT
+ PUSH PRESS
+ BACK SQUAT
+ PUSH PRESS
**Repeat without dropping bar**

(Touch n Go for that second power clean)

WOD

"VICTORIA"
5 ROUNDS:

10 Thrusters, 95/65
14 Box Jumps, 24/20"
12 Sumo Deadlift High Pulls, 95/65
12 Burpees
27 Kettlebell Swings, 53/35

Time CAP: 25:00

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BURN

SWEAT
AMRAP 15
10 russian KB swings
8 DB bench
6 vups or knee ups
4 burpees over the bench
(hands can be on bench to jump over)

STRENGTH
4 SETS
RFESS drop sets
the worst
8 RFESS with two db
drop to 1 db
10 RFESS
drop db
12 RFESS
no rest between drops
Run 200m Between Rounds