Friday

 Friday:

Pursuit

A. Power Clean- 3 reps from the floor, drop from the top 15 min including dowel warm-up.  Work on technique, RAN.

B1.) Strict Press - 3 reps tough

B2.)  5 Strict T2B

B3.) 3 Jump to Ext + Dip negative on ring or matador

+

10 Min Amap:

15 KBS

12 Wall Ball

9 K2e

Friday:

Performance

A. Squat Clean - 3 rep drop from the top. Sm. Build -15 Min RAN

EMOM 10 Min:

odd: 5 Push Jerk from the racks, sm build each set
even: 10/8 Cal Row

C. Row 500m AFAP, rest 5 min

+

10 Min Amrap:

15 KBS (Grn/Yel)

12 Wall Ball

9 DB Burpee Box Step over (24"20)