FCF #47

  • 1. Warm-Up
  • 7min AMRAP 
  • 12 wallballs
  • 12 Air Squats
  • 100m run 
  • 2. OLY
  • 6×3 Clean and Jerk @70-75%
  • Rest 2 mins
  • 3. Met-Con
  • "Diane"
  • 21-15-9
  • Deadlift 225/155
  • HSPU 
  • 4. Gymnastics Accessory
  • 8 min EMOM 
  • 5 MU / MU Progression Practice