August 12, 2015 admin

08/12/15

1. EMOM x 10: 1 Shoulder Press – build so last set(s) are maximal

2. 5 RFT (8min cap):

10 Push Press @ 60%
30 Double Unders


Competitor’s Program

1. 6×5 TnG Power Snatch, rest :90 – keep light and fast

2. 6×5 TnG Power Clean & Push Jerk, rest :90 – keep light and fast

3a. 3×10 Russian KB Swings, 32/24, rest :20
3b. 3×6-8 Wtd Hip Extensions, 20X1, rest 2mins

4. 10mins @ 80%:

3 Wall Walks
300m Row
15 Wall Balls 20/14 – 10/9′
30 Double Unders

 

REMINDER:  Please help CFR celebrate its 4-year anniversary on August 15th – CLICK HERE for more details!!!


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