CFT 01222020

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 6 rounds
1 Snatch high pull + Hang power snatch + Snatch

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

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 8 e/s (53lbs)

Front rack yoke carry x 50ft
*Normal height and only the carry.

 


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