Happy Birthday Lynn!
A. Snatch – AHAP ; athlete chooses start position
B. Clean & Jerk – AHAP; athlete choose start position
C. Front SqT- 2RM – bottoms Up + 3×2@85%
*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
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