FCF #543

  • Warm-Up
  • 2 Rounds 
  • 12 Dynamic Samson Lunge Steps
  • 12 Drop Snatch 
  • 200’ KB Waiters Walk 

  • Oly
  • 8 Complexes of
  • 1 Squat Snatch + 2 OHS@80% of 1RM
  • 0:00,1:30,3:00,4:30,6:00,7:30,9:00,10:30

  • Conditioning
  • 12 min AMRAP
  • 50’ KB/DB Walking Lunge 50/35
  • 16 TTB
  • 8 KB/DB HPC 50/35