CFE:

MOB

DYNWU

5 RFT:

800m Run

30 OH Walking Lunges

20 Plate to OH

10 Up Downs

 

 

 

CF:

MOB

DYNWU

 

A. 20M Clean and Jerk

Work to 1RM

 

B. Front Squat 

6/4/4/4 work to 80%

 

C. 4 RFT:

12 Strict Hanging Leg Raises

9 CTF Pushups

7 Med Ball Cleans (20/14)

5 DL (185/135)

 

*Competitors Edge:

12 GHD SU

9 HSPU

7 Thrusters (135/95)

5 DL *At 75% of your 1RM