Thursday, 4/11
April 10, 2019
MACC 2019 CFDC Teams Schedule
April 11, 2019

Warm Up
3 Rounds
6 Rev Hand Spider Lunges
6 Pause Squats
6 Hanging Scap Retractions
6 Jump Squats
 
Prep (12 Minutes):
1×3 Hang Hi Pull+ 3 Hang Power Cleans
3 Kip Swings+ 6 Step Ups
3 Power Cleans (working up)
3 Kip Swings+ 6 Box Jumps
3 Power Cleans (working up)
3 Toes to bar 
3 Power Cleans (working weight)
 
Met Con
AMRAP 12 Minutes
3 Power Cleans
6 Toes to Bar 
9 Box Jumps

M: 185 (RX+)/155/135/105/75, 
W:123 (RX+)/103/93/73/53

Mobility 
2 Min Death Stretch/side
1 Min Band OH Stretch/side
1 Min Standing Calf Stretch/side