CFC Strength WOD 1. Snatch 3×3 at 75% 2×2 at 80% 1×1 at 85% 2×2 at 80% 3×3 at 75% unlimited rest between sets 2. Strength Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds on each rep. 3. Conditioning A. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 B. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 C. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time