17.1 – Join us for Friday Night Lights at CFF. Kicks off at 6p
Performance:
A. 17.1
Competition:
Prep for later
A. 4x 500m row ; rest 2-3 min
+
3-5 min of hamstring mobility
+
3 rds of
10 alt db snatch (light)
6 burpees
Rest 2-3 min
+
Climb to 50/35 for 2-3 reps arm + warmup box jumps
Rest 1-2 min
+
3 rds
8 alt db snatch 50/35
5 burpee box jump overs
Rest :30 between rounds
Rest 3 min
1 round
10 alt dumbbell PS
15 burpee box jump overs
Pm:
A. 17.1
B. Weighted pull-up 4×5
C. Double seated bent over rows – 3 x 15