Thursday, 9/30
CFDC Member Spotlights: October 2021
September 29, 2021
Friday, 10/1
September 30, 2021
Warm Up
3 Rounds
6 PVC Dislocates
12 band Good Mornings
6 PVC Sotts Press
12 Jump Squats
Strength
Snatch (25 Min)
Prep:
1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
1×3 Power Snatch+3 Snatch+ 3OHS* (empty bar, but start reps with pause at mid shin)
Work:
8×1 Power Snatch+1 Snatch+ 3OHS
Round 1: 40%
Round 2: 50%
Round 3: 60%
Rounds 4-6: 65-75%
Rounds 7-8: >75%
Met Con
5 Rounds for max reps
1 Minute Wall Ball (20/14, RX+ 30/20)
1 Minute KB Swings (24/16 RX+ 32/20)
