Friday September 8th

FIT

SKILL
Split Jerks
5 - 5 - 5 - 5 - 5
Work up in weight

WOD
Partner workout (24 min cap)
3 Rounds For Time:
Row 1000m
40 Burpees
40 DB Snatch
Run 400m Together

Row/Burpees/Snatch broken anyway to complete
Run is done together

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BURN

SWEAT
Double Tabata
:40 On / :20 Off x 8 Sets:
Alt Between:
1) Box Jumps
2) DBL DB Push Press

—Rest 2:00—

Double Tabata
:40 On / :20 Off x 8 Sets:
1) Plank
2) DBL DB snatch

STRENGTH
4 Sets:
8/side Single Leg Posted RDL
16 Sumo Squats