1. 4×4 Deadlift @ 80-90% (15mins to complete)
2. 2mins / 2mins x5:
.5/.4 Miles – Airdyne
Notes: Males go .5 mile, females go .4 mile…once done with the bike complete as many Burpees as possible in the remainder of the 2mins.
1. 12mins: Build to heavy 5-rep Power Snatch
2. 3×3 Power Snatch @ 100% of part 1
3a. 3×3 Pause Snatch Deadlift, rest :60
3b. 3x:30 Waiter Hold ea arm, rest :60
Notes: A) pause 2 seconds above knee…focus on pulling knees back while maintaining back angle. B) use KB or DB…focus on a “stacked” lock out position without over-extending.
4. For Time:
40 Wall Balls
20 Power Cleans 135
10 Push Jerks 135
5 Hang Squat Clean Thrusters 135
“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius
Congratulations to the new Mr. and Mrs. Paulie Terbrack!!! What an awesome day/night…everyone at CFR wishes you nothing but the very best!