Friday: Wake up Jeff..

CROSSFIT

STRENGTH

Power clean 7 x 3 reps

* Build to a heavy 3 rep touch and go

CONDITIONING

With a partner and alternating full rounds - 

AMRAP in 10 mins of:

3 Deadlift
7 Push press

Level 1 - Deadlift 70 / 40 kg and Push press 35 / 20 kg
Level 2 - Deadlift 100 / 60 kg and Push press 50 / 30 kg
Level 3 - Deadlift 120 / 80 kg and Push press 60 / 40 kg

FITNESS

AMRAP in 9 mins:

20 Flares
10 Echo Bike cals
15 KB Swings
5 Box Jumps overs
Rest 1 min

At 10 min mark
AMRAP in 3 mins:

20 Ankle Taps
10 Sit Ups
20 Hanging L Sit Flutter Kicks

At 15 min mark
AMRAP in 9 mins:

30 Mountain Climbers
15 Echo Bike cals
20 KB Lunges
10 Box Jumps
Rest 1min

At 25 min mark
AMRAP in 3 mins:

20 Hollow Hold Ankle Taps
10 H-Ups
20 L-Sit Bicycles

At 30min mark
In a team of 3
20 on: 10 off Echo Sprint
3 Rounds each 1:2 work to rest