Friday August 16
FIT
SKILL/STRENGTH
CLEAN & JERK
E2M x 8 (16:00)
INT 1-4) 4 Zombie Squats
INT 5-8) 2 Split Jerks
Work up in weight for both
Drop weight if needed going from squats to jerks
WOD
3 ROUNDS
400m Run
100m KB Farmer Carry
10 Strict HSPUs
10 DB Devils Press
D - Choose weights, Pike/Z Press
F - 50/35s, 35/20s
P - 70/50s, 50/35s
BURN
SWEAT
AMRAP 7
15 Double DB Clean & Jerks
15 Burpee Over DBs
—Rest 3:00—
AMRAP 7
15 DB Snatches
15 Box Jumps
STRENGTH
4 SETS
20 Banded Face Pulls
15 Swimmer Hovers