Warm-up
3 Slow Rounds
15 empty bar OH lunges
Row 200m
.
5 RFT
10 Deadlift (155/225)
10 Alternating pistols
10 Pull-ups
200m run
.
Fitness Option:
5 RFT
10 RDL (75/115)
10 Alt Lateral Lunge
10 Ring Rows
200m run
—————————————-
Oly (7pm)
A) Hang Cln
3×3/70%
2×2/75
B) Fr Sq+ Jerk
(2+1)5/70% of CnJ
C) Sn Hi pull
3×3/70%
2×2/80%
D) Sn PPress
5×4 AHAP
