katCFE:

MOB

4 RFT:

10 WB

15 Burpees

800m Run

 

 

CF:

MOB

Bergener WU

 

A.  3 by 8 : Alternate between Sets: No Sloppy Reps: Scaps back, Core Tight. Don’t Waste Time Talking Here…Get the WU Done.

Ring Rows

Ring Pushups

 

B. 5 by 1:  Hi/Lo Snatch: Increase Load: You May Rest BB  Between Sets; However; Do NOT Set BB Down Between Hi/Lo

Hi Hang

Lo Hang

 

C. For Time:

20 Snatch Grip DL (315/205)

20 Box Jumps (30/24)

20 Push Jerk (155/105) 

*You will only be allowed to set up one BB. You must change out Weights from SGDL to PJ Weight. Have your Weights Ready to Go as to not Waste Time.

 

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