Friday 08.14.15

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HEALTH
A. 4 Sets of: Complex
3 Hang Power Clean
3 Shoulder Press
3 Front Squat or Jump squats
30 Russian Twists (total)
-Rest 60 to 90 sec

B. For Time: (20 min Cap)
Run 800
30 KB Swings
30 Burpees Box Jumps
30 KB Swings
Run 800

C. 3 Sets of:
8 or 12 Tricep Pushdowns
8 or 12 Ring Rows

FITNESS
A. 20 Minute E2MOM
1 Snatch Pull + 1 Above the Knee Hang Snatch + 1 Below the Knee Hang Snatch

B. For Time:
100 DU’s
50 KB Swings 1.5/1 pood
25 Jump Lunges
25 Wall Balls 20/14
25 Jump Lunges
25 Wall Balls
50 KB Swings
100 DU’s

C. 3 Sets of: On Own
20 Tricep Pushdowns
20 Ring Row (Neutral Grip)

UA-12574818-1