CFF Team Black takes 2nd in the RX division at Milford Mayhem
Am
4 rds @80%
7 strict Hspu (deficit those who can)
12 power snatch (95/63)
25 double unders
15 box jumps (24/20)
15 t2b
Rest 4 min
Pm
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. Back rack lunge 6-8 reps X 4-5 sets heavy
D. Scap work
One Session:
A. 4 rds @80%
7 strict Hspu (deficit those who can)
12 power snatch (95/63)
25 double unders
15 box jumps (24/20)
15 t2b
Rest 4 min between rds
B1. Back SqT to 3RM
SS w/
B2. Split Jerk X 3RM – from the floor
4rounds: 22:10
A. 4 rds – 7 shspu (slight scale); 12 p. snatch @ 95; 25 d.u.s; 15 bx jmp 24″, 15 t2b + 4 minutes rest in 29:24 (4:23, 4:01, 4:01, 4:59).
B. B. Sqt 3rm s.setted w. 3rm splt jrk from the floor 280×3, 180×3