- OLYMPIC LIFTING:
Snatch (Power Snatch reps are not TNG)
2-2-2-2 Power Snatch @ 80% of 1RM
1-1-1-1 Full Snatch @ 87.5% of 1RM
- METCON:
8min EMOM:
5 Clean and Jerks
*Reps must be TNG otherwise round doesnât count
*Score total weight accumulated eg: 8×5= 40 40x100kg = 4000 kg
- PARTNER METCON:
8 min EMOM
5 clean and jerks EMOM
Athlete A works on 0:00 athlete B works on 0:30 etc
- CFP LITE:
8min EMOM:
7-10 medball cleans
- CFP PERFORMANCE:
Conditioning
For Time:
50 Cal Row
25 Power Snatch (60/50)
5 Rope Climbs
50 Cal Row
25 Deficit Handstand push-ups
5 Rope Climbs
- CFP+:
Rope climbs
