FIRST FRIDAY 08.07.2015

Fitness
FIT: Snatch Balance (10:00 to skill work biased heavy single)

FIT: Hate Factory (12 Rounds for reps)
12 rounds
0:30 max cal row
0:30 max burpees
*Rest as needed between rounds, goal is absolute max output. Score is cals + burpees. Score each round separately.

Competition
COMP: Headstand Kip to Handstand (5:00 window, work on stringing reps)

COMP: Snatch Balance (12:00 working window. Up to a heavy single.)
COMP: Hang Clean + Push Press (12:00 working window up to a heavy single. )

COMP: Hate Factory (12 Rounds for reps)
12 rounds
0:30 max cal row
0:30 max burpees
*Rest as needed between rounds, goal is absolute max output. Score is cals + burpees. Score each round separately.

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