Teams of 2: 1 partner working at a time 50 DL 275/205 or 75% of max 50 HSPU’s 50 TTB 50 2 Hand KB Clean and Split Jerks 55/35 (rotate feet) 2 rds  

1. Conditioning 100 DU’s Then: 3 rds 35 KBS 55/35 200m run 15 Deck Squats 45/25 (use a plate) Then: 100 DU’S

CFC: Strength: 1. Clean Cycling A. Max reps in :40 at 65% B. Max reps in :30 at 70% C. Max reps in :20 at 75% D. Max reps in :10 at 80% Rest 2 mins between each set. 2. Strength 3×3 Back Squat 3. Conditioning For time: 1200m Run 100 Lunges 80 Sit ... Continue Reading

Rest Day!

CFC Reverse “Hulk Hogan” Every 2 minutes for 10 rounds (20 mins total) 7 Burpees 5 PC (185/135) 3 Muscle ups Strength: 1. Clean and Jerk EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again. 2... Continue Reading