P
With a running clock
A. (0:00 – 8:00)
q(0:40) x 12 rds [8]: 1 Power Clean (60%)

 

B. (12:00 – 20:00)
q(0:40) x 12 rds [8]: 1 Power Snatch (60%)

 

C. (24:00 – [C30])
4RFT: 15 u/b Thrusters (95/65)

 

D. FT:
Row 1000m/750m

-then-

21-15-9:
KBS (70/53)
OHS (115/80) or Goblet Squats

 

F

With a running clock
A. (0:00 – 8:00)
q(0:40) x 12 rds [8]: 4 KBS + Jumping Squats (60%)

 

B. (12:00 – 20:00)
q(0:40) x 12 rds [8]: 3 Med-High BJ (60%)

 

C. (24:00 – [C30])
4RFT: 15 u/b Thrusters (95/65)

 

Bring a friend week is next week!  5/16-5/22

 
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