FUNCTIONAL FITNESS
Part 1:
A. 8 min to perform: Bird Dog Row 5×8-10(each side)
B. 8 min to find a heavy set of 3 rep Bench Press
Part 2:
AMRAP in 9:00 minutes
5 DB single arm Hang Clean (right arm)
12 Cal
5 DB single arm Hang Clean (left arm)
12 Lateral hops over DB
STANDARD: 35/20 lb
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb