Strength
Clean complex
1 squat clean, 1 hanging clean (squat), 1 high hang clean (squat)
EMOTM 15 minutes
Results: 115 (1-7), 120 lbs. (8-15)
Bench Press 9 x 3 Speed
50% of 1RM (75 lbs)
Fitness
Noon: AMRAP 12
5 Push Press ( 55 lbs)
10 Box Jumps (24″)
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15 wall balls (14 lbs.)
Results: 9 rounds
PM: ARMAP 12
6 C2B
9 Split Snatch (65#)
12 Wall Sit Ups (20#)
Results: 5 + 6 C2B
Gymnastics
8 minutes of spits
Mobility
Shouulders