Warm-Up ~
2 Rnds ~ 10 Burpees, 5 Pull Ups, 10 Air Squats, 5 HSPU
Burgener Warm-Up w/ Bar
3-4 x 3 Hi-Hang Snatch
3 x 2 Hang Snatch
3 x 1 Snatch
8 x 50m Partner Pulls (Pull, Hold, Walk recovery w/ Partner = 1 Rep)
(if you are on your own...200m Run EMOM for 8 Minutes...goal is to run under 40sec each time.)
Britt did well on Snatch
Feidt did Snatch & PP w/ tb
tb did Snatch & PP w/ Feidt
(After PP we could not walk well... & Had FB camp from 9-2:30!)
THEN... We did the "Daliege Tri" @ 5:30pm @ Daliege's House...
Feidt = group bike and full 2+ mile run...finished burpees for the day as well
Val = group bike and full 2+ mile run (had burpees done already!)
Britt = group bike and full 2+ mile run
Daliege = swim to middle of the lake, group bike and full 2+ mile run & 100 burpees
Mrs. Daliege = Joined in on the 2+ mile run!
tb = Duck and back swim, group bike and jog 1 mile while finishing my Burpees for the day!
Tomorrow is a REST DAY...with the exception of your 100 Burpees...
Sooooooooooooo ... Do your Burpees with a Hand Release at the bottom (CFJAX Style!!)
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