Sat, 081818

Happy Birthday Lynn!

Strength Phase:

A. Snatch – AHAP ; athlete chooses start position

B. Clean & Jerk – AHAP; athlete choose start position

C. Front SqT- 2RM – bottoms Up + 3×2@85%

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2019:

Recovery Weekend

*those attending CFF for CAP training will have team workout and some Fun.

**de-load weekend leading into de-load week; transitioning from 3’s into our next phase.

A. Power snatch + OHS ; Emom x 12. Starting at 65%. Ascending

B. Power clean + front squat + Jerk x 1 rep x 12 min Emom

C. 10 min of hand balancing / Handstand tricks of courses

D. Conditioning:

Minute 0-10 : :30 hard bike / :30 easy

Minute 11-21: :30 hard rower / :30 easy

Minute 22: 5 rds @80% – 400m run 15 GHD sit-ups

E. Recovery

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