CFT 01152020

 

Weightlifting Warm up:
3 rounds:
20 cal row (increase pace each round)
:30 plank
5 tall box jumps
:30 sorenson hold

then...
EMOM x 2
3 Snatches @65
EMOM x 2
2 Snatches @75
EMOM x 2
1 Snatch @85
EMOM x 2
3 snatches @75
EMOM x 2
2 snatches @85
EMOM x 2
1 snatch @95

Weightlifting:
Ever 2 min x 10 rounds
2 Snatch high-pull + 2 Snatches

E2MOM x 4 rounds (Heavier than last week)
Segmented snatch deadlift @Heavy AF

Heavy = challenging on the body, (even if it doesn't
"feel" heavy, no breaking down form.)

Strength:
3 rounds:
Front rack KB front foot elevated lunge x 5 e/s (53lbs)
Front rack yoke carry x 50ft (As heavy as possible)

(put yoke at a very low setting so when
you go to do a front rack, you are setting up in the
bottom of your front squat)

 

 


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