A. running clock
emom x 6 x 3 tng power cleans @65% of your 1RM PC
emom x 6 x 2 tng power cleans @70% of your 1RM PC
emom x 6 x 1 Power Clean ascending; speed, foot work being main focus
B. Weighted Semi Supinated Pullups (use rings for the angle) 7 x 3; ascending
C. Teams of 2;
Relay 100-200-300-400-500-400-300-200-100 each – have some fun. guy/girl teams, or same gender
*details. 1 partner rows a 100m. Next partner rows 100. First partner back on for 200 etc. swapping back and forth all the up the ladder and down. By end, each individual will row 2500m, 5000 total.
*those not working with groups; hit 500m Repeats x 6; rest 3:15 between at HARD AE’s
D. Overhead Yoke Carry 5 x 30-40’ walks
E. Crossover Symmetry / Scap Work
Comp Phase at CFF will be hitting some team fun tomorrow for our training . Join us!