CFE:

16 T2Ring, 1600m run, 2min rest
12 T2Ring, 1200m run, 90 sec rest
8 T2Ring, 800m run, 1 min rest
4 T2Ring, 400m run 30 sec rest
2 T2Ring, 200m run. 30 sec rest
1 T2Ring, 100m run
Then: 3 rounds
15 Sumo KB squats (75/53)
20 skater lunges (10 ea)
5 strict pull-ups

CF:

A. Warm-up
B. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
-Then-
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
C. Conditioning
For Time:
30 Back Rack Lunges Rx – 95/65 Rx+ – 155/105
100 Double Unders
30 Back Rack Lunges
100 Double Unders
-Additional Work-
D. Conditioning #2
C2 Bike Erg 1k x 10
Rest 2:00
E. Strength Prep
“Bottoms Up” Kettlebell Press
4×8 (2 sets per side)
Then
Clean Lift Off
5×3
F. Strength
Strict Press
2×10
Then
2 Rep every 2:00 for 12 Minutes
AHAP
G. Gymnastics Accessory
5 Rounds:
15 Toes to Bar
Jog 200m

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