- STRENGTH:
Front Squat
10 @ 40%
10 @ 50%
20 @ 55%
The set of 20 is the main working set.
Add 2.5-5% from previous week.
- METCON:
9min AMRAP
6 Squat Cleans 65/45kg
9 Push Press 65/45kg
30 Double unders
- CFP PERFORMANCE:
Hang Snatch
10-10-10 touch and go hang snatch @ 60%-70% of 1RM snatch.
Rest as needed in between.
20-20-20 Toes to bar (Goal is unbroken reps).
Rest as needed in between.
- HOME WOD:
9min AMRAP:
9 Squats
9 push ups
30 Jumping Jacks
