Athlete Program – Friday

Part A
11:00 Running Clock
- 4 RFR -
0:30 ME Alt Pistol
0:30 ME Strict HSPU
1:00 Rest
- Then 3:00 AMRAP -
Thruster @ BW
* Thruster must be taken from the ground
* 3 Scores = Total number of Pistols, total number of HSPU, total number of Thruster

Part B
AMRAP 7:00
10 GHD Sit Up
5 Deadball Over Yoke @ 70/55kg
* Short & Sharp, go HARD!!
* Set the Yoke up at Chest height. If you don't have a Yoke - set up boxes to the same height and lift the Deadball onto the Box

Part C
AMRAP 9:00
10 Parallette Shoot Through (no front foot touch if you have AMAZING quality)
10 L Arm KB Sotts Press @ light
10 Rower Pike Crunch
10 R Arm KB Sotts Press @ light
* Conditioning circuit - not really worried about your score - just focus on excellent movement patterns