Saturday 6/21/14

FITNESS:
“Empower”
Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats

OPT BEING:
Part 1
Snatch start at 50% of 1rm add 10# every min until max

rest as needed

Part 2
12mins 80-90% effort grinder
2 Turkish Get Ups/arm 2/1.5pd
3 burpee Muscle Ups
40m Farmer’s Walk 100/80#/hand

rest as needed

Part 3
3 rounds for time
15 pull ups
15 Front Squat 115/75#

Notes:
– warm up well before starting the ladder
– perfect reps on TGU and focus on breathing through this
– go after part 3 and try to hold on record time

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