CFE:

Tabatas!
Calorie row
Mountain climbers
Air squats
Wallballs (20/14)
Push-ups

CF:

A. Warm-up
3 Steady Rounds
20 Abmat Sit Ups
15 Banded Good Mornings
15 Empty Bar Overhead Squats
Run 100m
B. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
C. Conditioning
3 RFT
25 Toes to Bar
10 Power Cleans Rx – 95/65 Rx+ – 135/95
10 Push Press Rx – 95/65 Rx+ – 135/95
-Additional Work-
D. Conditioning #2
Row 500m x 10
Rest 1:00
E. Strength Prep
Romanian Deadlifts
2×15
Then
Snatch Grip Press (behind the neck)
5×5
F. Strength
Deadlift
5×1
G. Gymnastics Accessory
Accumulate 120 Push Ups in as few sets as possible
Rest less than :60 between sets

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