Friday March 1

FIT

SKILL
CLEAN & JERK
EVERY 1:30 x 8 (12:00)
1 POWER CLEAN
+ 1 SQUAT CLEAN
+ 1 PUSH JERK
+ 1 SPLIT JERK

Work up in weight
Note the 4 different lifts here
Slight pause in the catch of each
(Touch and Go on Cleans)

WOD
3 ROUNDS
500m Row / Ski
10 BB Lungester [Lunge+Lunge+Thruster]
10 Ring Muscle Ups
10 Hang Power Snatch

D - Choose weight,
RMUs[10 Ring Rows + 10 Hand Release Push Ups]
F - 75/55,
RMUs[10 Pull Ups + 10 Ring Dips]
P - 95/65

**NOTE**
IF YOU ARE COMING TO FRIDAY NIGHT LIGHTS,
IT WILL NOT BE THIS WORKOUT

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BURN

SWEAT
AMRAP 15
7 Calories
5 DB Thrusters
3 Burpee Over DB
1 Devils Press

CORE
50-40-30-20-10
Flutter Kicks
Sit ups
Russian Twists