CFC WOD: 1. Clean A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. B. EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, 70% Min 2 – 1 Squat Clean, 75% Min 3 – 1 Squat Clean, 80% Min 4 – 1 Squat Clean, 85% Min 5 – 1 Squat Clean, 90% 2. Conditioning Diane - compare to 1/11/12 21-15-9 DL 225/ 155 HSPU COMP WOD: 1. Clean A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. B. EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, 70% Min 2 – 1 Squat Clean, 75% Min 3 – 1 Squat Clean, 80% Min 4 – 1 Squat Clean, 85% Min 5 – 1 Squat Clean, 90% 2. Conditioning 21-15-9: Deadlifts (225/155) 400m Run 3. Accessory Work 3 Supersets: 15 Barbell Bent Over Rows 20 Glute Bridges 25 med ball Sit-Ups 30 Banded Good Mornings