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


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