Monday 10.16.17

Essentials:
A.
7 Sets
Hang Squat Clean x 7 reps, 5 reps, 3 reps, 3 reps, 3 reps, 5 reps, 7 reps
On the 2min Marks
Or
ADAPT

B.
20min AMRAP 85%
Row x 300 meters
Run x 200 meters
Single Arm Kettlebell Thruster x 7 per Arm

Fitness:
A.
7 Sets
Hang Squat Clean x 3@75%, 2@80%, 1@85%, 1@85%, 1@85%, 2@80%, 3@75%
On the 2min Marks
Or
ADAPT

B.
20min AMRAP 85%
Row x 300 meters
Run x 200 meters
Single Arm Kettlebell Thruster x 7 per Arm 55/35

Performance:
A.
7 Sets
Hang Squat Clean x 3@75%, 2@80%, 1@85%, 1@85%, 1@85%, 2@80%, 3@75%
On the 2min Marks
Or
ADAPT

B.
20min AMRAP 85%
Row x 300 meters
Run x 200 meters
Single Arm Kettlebell Thruster x 10 per Arm 55/35