Tuesday, October 11, 2016

Performance:

A. Power Clean 6×3, every 90sec

B. AMRAP in 15min of:
10 Hang Power Cleans, 155#/115#
20 GHD Sit-Ups
30 Cal Row

Fitness:

A. Power Clean 6×3 + 12 V-Ups, every 90sec

B. AMRAP in 15min of:
10 Hang Power Cleans, 75#/55#
20 Calorie Row
30 Sit-ups

FitCamp

A. For Time:
100 Single-Unders
20 Burpees
30 OH Lunges, 25#/15#
400m Run
50 Sit-Ups
400m Run
30 OH Lunges, 25#/15#
20 Burpees
100 Single-Unders

B. 3 Rounds:
1 min at each station:
Plank Hold
V-Ups
Side Plank (30/30)
Rest

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