7/11

7.10.2014

7/11

 

Fitness

 

A.  20 min to establish heavy deadlift with perfect form and heavy shoulder to overhead

*score combined total weight

 

9 min AMRAP of:

-3 kb swing

-3 HR pushup

-6 kb swing

-6 HR pushup

-9,9,12,12,etc…

 

 

Performance

 

A.  same as Fitness

 

9 min AMRAP of:

-3 hang power clean 115/75

-3 ring dip

-6 HPC

-6 ring dip

-9,9,12,12, etc…