CFE:

800m run, 15 DB thrusters, 90 sec rest
800m run, 15 DB thrusters, 60 sec rest
800m run, 15 DB thrusters, 45 sec rest
800m run, 15 DB thrusters, 30 sec rest
800m run, 15 DB thrusters
Then: 3 rds
20 MB sit-ups (20/14)
20 MB Russian twists
20 T2MB
1min plank

 

CF:

1. Warm-up
2 Steady Rounds
15 Band Pull Aparts
10 Air Squats w/ :02 hold
Row 500m

2. Oly
2A. Pause Low Hang Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
2B. Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

3. Conditioning
20 Minute AMRAP
50 Single Arm Dumbbell Hang Clean and Jerk Rx – 50/35lbs – Rx + 70/50lbs
100 Double Unders
40 Chest to Bar
100 Double Unders
30/25 Calories on AAB
100 Double Unders
20 Bar Muscle Ups

4. Additional Work
C2 Bike Erg 30/24 Calories x 8
Rest 2:00
After completing pieces 1-4, Please choose TWO of the following based on perceived weaknesses.
5A. Strength Prep
“Bottoms Up” Kettlebell Press
4×8 (2 sets per side)
Then
Clean Lift Off
5×3
5B. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
6. Gymnastics Accessory
For Time:
20 Toes to Bar
10 Burpees to 6″ Target
18 Toes to Bar
10 Burpees
16 Toes to Bar
10 Burpees
14 Toes to Bar
10 Burpees
12 Toes to Bar
10 Burpees

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