Friday’s Workout
Competition

Beep Test -Leader Board!
AMRAP
Run 20 meter shuttles – Progressive Tempo

Saturday’s Workout

“Tim’s Helen”
AMRAP 20:
Run 600m
30 KB Swings (24/16kg)
15 Pull-ups

Sunday’s Workout

“Not So Graceful Karen”
3 RFT
5 Clean & Jerk (165/105)*
9 Burpee Broad Jump (6ft/4ft)
40 Wall Balls (20/14)
20min cap
*about 60-65% of 1RM

Monday’s Workout
Practice

A) Agility
ISO hold

B) 21-15-9
42-30-18
Push Press (95/65)
ABMat Butterfly Sit Ups

C) E2MO2M 6 of Power Cleans:
0-2 Minutes 4 @ 65%
2-4 Minutes 4 @ 70%
4-6 Minutes 4 @ 75%

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