****those attending Comp training at CFF – 10a. We follow follow similar for the bar work then will be having some team fun to end our week.
For those not making it ….
A. Clean Pull – every :90 x 1 rep @100% x 6 sets
B. Pendlay Row 5×5 ascending
C. DB SA row 8-10 reps lighter weight x 4 sets each side. Slow , controlled with eccentric on reps
D.
AMRAP 2
20/15 cal bike
Max burpees
Rest 4 min
AMRAP 2
20/15 cal bike
Max hang power cleans (135/93)
Rest 4
AMRAP 2
20/15 cal bike
Max overhead squats (105/73)
E. 7-10 min with mask on rower light pace
* go into this quickly after final AMRAP 2
F. 30 min recovery (Scap, foam roll etc)