Fitness:
A. 5 Rounds alt On the 1:30
A1. 10 DB Z Presss
B2. 7 Snatch Grip Barbell Bent Over Row
B. 3 Rounds: 3 minutes work, 2 minutes rest
12 Front Squats (43/29kg)
9 Bar Facing Burpees
Max Wall Balls (9/6kg, 10/9 ft) in the remaining time
Performance:
A. Press or Bench Press: 12 minutes to Set a new 5RM. Compare to 4/6/22
then 2s x 5r x 80% of today's 5RM.
B. 3 Rounds: 3 minutes work, 2 minutes rest
12 Thrusters (43/29kg)
9 Bar Facing Burpees
6 Hang Power Snatch (43/29kg)
Max Wall Balls (20/14lbs, 10ft both) in the remaining time
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