Friday October 13th

FIT

SKILL
6 SETS:
(TEMPO CLEANS)
Start from Position 1,
Lower 3 seconds to Position 2,
Hold for 2 seconds,
Hang Power Clean
+
Front Squat 4 seconds down to Bottom,
Pause 2 seconds in Bottom
+
1 Squat Clean
Pause 5 seconds in Bottom

WOD
AMRAP 11
2/2, 4/4, 6/6, 8/8…
Lungesters
Toes to Bar
*8/6 Calorie Sprint after each set
D - Choose
F - 75/55
P - 95/65

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BURN

SWEAT
AMRAP 12
30 Ball Slams
30 Slam Ball Squats
30 Sit Ups

STRENGTH
15 DB Chest Fly
15 Squeeze Press
15 DB Upright Row