CFT 12162019
Warm-Up:
5 min on each cal machine
Practice:
Tabata HS holds
3 Rounds
50 DUs unbroken
10 kip swings
Strength:
3 x 6-8 Strict Pull ups @21X1
*USe band if needed
3 x 6-8 Ring dips @22X2
Weightlifting:
Tall Snatch 5 x 1.1.1. (Hold bottom)
Snatch 5 x 1.1.1. @105lbs
Clean 5 x 1.1.1. @130lbs
Conditioning:
EMOM x 6
200 meter row