2016 3-2-1 Go! 07.27.2015

Fitness

FIT: Deadlift + Power Clean + Clean (12:00 to heavy single)

FIT: Metcon (AMRAP – Reps)
2 rounds, 1:00 stations
wall balls (20/14)
row
double unders
burpees
American KB swings (55/35)

Competition

COMP: Gymnastic Pull Workout
2 strict pullups
2 kipping pullups
2 strict t2b
2 kipping t2b

6:00 window

COMP: Deadlift + Power Clean + Clean (12:00 to heavy single, then 3×1 complex @ 85%)

COMP: Metcon (AMRAP – Reps)
2 rounds, 1:00 stations
wall balls (20/14)
row
double unders
burpees
American KB swings (70/55)

COMP: Metcon (Time)
2 rounds, 80% effort
1000m row
800m run

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