Warm Up
3 Rounds
6 Squat to Bootstrappers
6 Jump Squats
6 Rev Hand Spider Lunges
6 Alt Bird Dogs
Strength
Clean
Prep:
2×1 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean
3×3 Power Cleans working up
Every 3 Minutes for 18 minutes (6 Rounds)
10 Unbroken* Power Cleans
Build in weight as far as possible
*Touch and Go, bar may only rest in front rack or crease of hips
3 Rounds NFT
Plank Hold (weighted if possible)
KB Front Rack Walk
RX+
Every 3 Minutes for 18 minutes (3x Rounds)
A) 10 Unbroken* Power Cleans
B) 6 Unbroken Clean and Jerks (same weight)
Reminders:
– Mobility @ U Street Location with Coach Paul, 8/30 @ 6:30PM
– H Street Location CLOSED for CF-L1 Seminar, 9/1 & 9/2
– Mark your calendars! CFDC SMACKDOWN is coming!!
Saturday, 10/13 @ H Street Location
